Why You Shouldn’t Rely Only On Whey Protein For Building Muscles

Yes, you read the title correctly… Contrary to what you may have been led to believe from reading about protein supplementation online or listening to the most jacked guy at your gym talk about muscle building, supplementation, and dieting, whey protein powder, which is composed of a collection of globular proteins isolated from the liquid material created as a by-product of cheese production, is not the ultimate health food.

Using whey protein can help you build muscle, and it is a great way to increase your protein intake. However, it is not the best idea to rely only on whey protein because your body needs a variety of essential vitamins and mineral to aid the process of building lean muscle mass.

What other nutrients do you need?

If you are unable to get all the nutrients that your body needs through a balanced diet, taking only whey protein can wreak havoc for your body. It is a great idea to opt for supplemented intake of extra nutrients to balance your dietary needs, to prevent lack of concentration, and, malnutrition and other health concerns. Here are a few essential nutrients that you can opt for when using whey protein to build muscle.

   1. Omega 3 supplements are fantastic for mental health and proper brain function. While you can get omega 3 from eating foods such as fish, supplements can also encourage improved mental focus and brain functions. Omega 3 will also reduce your chances of heart disease and cholesterol, which is great.
   2. Multi-Vitamins are also a great idea. By opting to take multi-vitamins, your body will get all the vitamins and minerals that are essential. This will aid the muscle building process and keep your energy up by providing energy-related vitamins such as all the B group vitamins. While on a high protein diet, multi-vitamins will ensure that your daily dietary nutrient requirements are met through supplementing. Additionally, multi-vitamins can also increase your testosterone levels.
   3. Zinc can improve your strength and stamina through workouts. It is an essential mineral that your body needs for various function and it will specifically increase your muscle building through improving stamina and by maximizing testosterone production levels.
    4. Magnesium is another great option to supplement your dietary needs. Not only can magnesium drastically increase testosterone levels but it can also improve your strength and bone structure. It is also a needed nutrient that your body will not get through consuming only whey protein.
    5. Test boosters: Testosterone is the most important male hormone in your body that helps gain muscle. Natural test boosters and even legal steroids help increase testosterone which results in gaining muscle effectively. Check out the best legal steroids that you can use.

Whey protein side effects

Whey protein is used in various different products such as meal replacement shakes and bars to increase your protein intake. Even though it may increase your abilities to build muscle, there are a couple of significant side effects that you will need to take into account when using whey protein for building muscle.

It can, unfortunately, make you gain weight because it does contain high carbohydrates and sugars and therefore, ensuring that you are not taking too much is essential to prevent weight gain. Additionally, too much whey protein may cause bowel movement problems. By ensuring that you also get enough fiber in your diet when using whey protein, you can avoid this unpleasant health concern.

Whey protein is a fantastic way to increase muscle building abilities, however, it is vital that you ensure your body is getting all the nutrients it needs to prevent health problems such as malnutrition from arising.

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Pure Whey Protein Powder- The Top Protein Powder For Building Muscles

How do you choose a whey protein powder? Do you go on the recommendation of your buddy at the gym and take what he takes? Do you pick the bottle with the shiniest, most cutting-edge label? Do you go by what tastes good or what’s on sale at your local GNC?

The truth is, these are serious questions. You know that taking whey protein at the right times of day can make all the difference in between building an extra half-inch on your arms or adding 20 pounds to your personal best on the bench press. But not just any whey will do. There are great whey protein products and there are not-so-good whey protein products. And being able to tell the difference between them can be critical to your gains.

The first step in determining whether your protein is worthy is to give yourself a pat on the back. You’ve recognized whey’s benefits and have included it in your daily regimen. Just to review, whey is enormously beneficial for several reasons, including amino acid and microfraction content (more on that in a minute) and digestion rate.

Bodybuilder men and women are always looking for the protein supplement which would help them to build up body muscles speedily and effectively.  Good amount of research is going on to determine the best protein powder for building body muscle.

There are differences of opinion regarding the best protein powder. Many protein forms, in both vegetarian and non-vegetarian food forms, have been tried for this purpose. No one has arrived at a unanimous conclusion till date.

Pure Whey Protein Powder- Still The Number ONE Protein Powder

Pure whey protein powder is still considered to increase muscle growth. It’s a milk protein powder. Whey protein is present in milk along with the other milk protein- Casein.

A coagulant, mostly in the form of Renin is added to the milk to separate Whey protein from Casein. The Casein protein turns into curd. The Whey protein separates out. Whey protein is the water-soluble protein in the milk, whereas Casein is insoluble in water.

Pure whey protein powder is highly acceptable and trusted protein supplement. It is used as the protein supplement for normal persons also, who are suffering from protein malnutrition and are in need of protein supplementation therapy. It is a water-soluble protein. This increases muscle protein synthesis at the fastest rate since it gets absorbed and assimilated in the human digestive system in record time.


Whey protein powder contains a very high amount of L-cysteine. It is a form of body muscle building amino acid. L-cysteine is very useful in correcting protein deficiencies, which mostly occur during aging. Chronic diseases such as Diabetes and other debilitating conditions also cause protein deficiency. L-cysteine very effectively alleviates this protein deficiency in the human body.

Whey protein also helps in losing excess body fat. This is the function of protein supplements. Whey protein powder helps in losing excess body fat and increase muscle density by increasing protein synthesis. Addition of extra protein in daily nutritional intake automatically results in body fat loss.

Whey protein powder is the most cherished protein supplement for bodybuilders. Whey protein powder is still considered as the best protein powder for building muscles.

This is the safest and best protein powder. It does not cause any harm to liver or kidneys. But whey protein powder should be used with caution in cases of pre-existing liver or kidney problems.

This is best for promoting muscle mass gain. Whey protein powder also helps in faster recovery. The Whey protein powder in Whey isolates form provides maximum protein concentration of premium protein powder to increase muscle growth.

Best Protein Powders And Their Types

There are many types of protein powders. These protein powders are considered as best protein powders. These are made from different sources.

Protein powder to increase muscle growth is concentrated source of protein. They are made from animal or plant foods. Some of these best protein powders are fortified with the addition of vitamins and minerals.

Milk protein Casein is considered as best protein powder for men. Casein is digested and assimilated slowly by forming a gel, when it comes in contact with stomach acid, in the stomach. This results in gradual and much steadier exposure of muscles to the amino acids. Casein protein is considered as best protein powder for building muscle, just next to whey protein.

Egg protein is also well known for being an excellent animal food source of premium quality protein. Eggs have highest protein digestibility among all whole foods. Egg protein gets digested slowly. It provides a full stomach feeling for a long duration of time and helps in controlling appetite. Eggs are the best protein for building muscles because it provides all nine essential amino acids, which cannot be synthesized by the body.

Pea protein has proved itself as good protein to increase muscle growth. It works as effectively as any animal source protein.

Hemp protein powder is now becoming popular as best in the respective category. Hemp is a plant-based protein supplementation for the bodybuilders. It is fortified with Omega 3 fatty acids. It also contains several essential amino acids. Hemp protein powder is a well-digested plant source protein, to increase muscle growth.

Brown rice protein is one of the best protein powders for men.  Brown rice protein powder helps in building muscles as best protein powder.

Pure whey protein powder is made by mixing two or more than two proteins from a plant source. It may be a combination of Brown rice, Peas, Alfa Alfa, Hemp, Chia seeds, Flax seeds, Quinoa, and Artichoke.

This mixed plant protein powder is an only powder which tends to be digested more slowly than other animal source protein powders. Plant-source protein powder has higher fiber contents. This may inhibit the availability of amino acids to the muscle tissues, especially immediately after exercise.

The best protein powder for building muscles is a combination of pure whey protein powder, pea rice blend of protein, with digestive enzyme supplements, to increase the speed of digestion and absorption of protein for a higher rate of protein synthesis. This combination should be a quantity of 60 Gms in one serving to builders of body muscles.

Best protein powder to build muscle may vary from individual to individual. One has to try and decide for the best after seeing the results.

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Seven Best Supplements For Mass

If you're a serious strength or physique athlete, you've surely heard that supplements can help you get the most from your intense training sessions and on-point diet. But which supplements? The market is overstuffed like a bodybuilder in a child's blazer! You might be tempted to wander through a digital forest of get-big blogs and personal guru websites, but unfortunately those places can often be rife with misinformation.

Fortunately, we're here to set the record straight. Knowing what to take, how much to take, and when to take it will help you squeeze every ounce of results from your hard work, so let's zero in on the right supplement stack for your needs.

If your goal is to get as mass, these seven products will help you do it.

WHEY PROTEIN POWDER

Why it made the list: Whey tops the list of mass-gain supplements because it's the most crucial for pushing protein synthesis. Whey is a milk protein that has a high level of branched-chain amino acids (BCAAs, No. 4 on our list). Bottom line: Whey takes the crown because it digests fast and gets to your muscles rapidly to start building muscle. Whey also contains peptides (small proteins) that increase blood flow to the muscles. This is why we always recommend consuming whey protein immediately after training.

Branched Chain Amino Acids (BCAAs)

BCAAs are beneficial not because they directly help your muscles build up, but because they reduce muscle damage after strength training and speed recovery, which means you can get back in the gym sooner, according to a 2012 study in the Journal of the International Society of Sports Nutrition. “This blend is made up of three of the most important amino acids needed to build and repair muscle tissue,” says Franci Cohen, personal trainer, certified nutritionist, exercise physiologist, and founder of Fuel Fitness in Brooklyn. Leucine alone can stimulate muscle protein synthesis, but combined with isoleucine and valine, BCAAs are a trifecta with endless muscle-building benefits. We’re talking more energy and muscular capacity during workouts, the stunting of cortisol (a hormone that degrades the muscles), less post-workout soreness, and increased muscle growth over time, Cohen explains. For best results, she suggests looking for BCAA products that offer leucine at a ratio of 2:1 per dose of isoleucine and valine.

Creatine

Creatine is the LeBron James of supplements, says Rehan Jalali, certified sports nutritionist and President of the Supplement Research Foundation. “It’s the most research-proven sports supplement on the market today, with hundreds of clinical studies showing that it can enhance lean body mass, increase strength, enhance energy levels, and increase muscle size.” It works by helping produce energy for your muscle tissue to use to churn out those last few reps.

Beta-alanine

Why do I need it?

Beta-alanine is a naturally occurring type of amino acid and a common ingredient in sports nutrition products designed to be taken before your workout. When consumed, it binds with another amino acid, called L-histidine, to create a new compound called carnosine.

You know that deep burning feel you get in your muscles during intense exercise? That’s a build-up of lactic acid, a by-product of exercising at high intensity, and carnosine acts as a buffer that prevents such a build-up – and therefore enables you to train harder for longer before your muscles hurt too much to continue.

In short, beta-alanine improves muscular endurance, but only during intense exercise, such as a 400m sprint or a set of heavy squats.

 Glutamine

Why it made the list: This amino acid has been a favorite of bodybuilders for decades because it’s central to muscle function and is one of the most plentiful aminos found in the human body. Glutamine provides numerous bodybuilding benefits, such as aiding muscle growth by increasing levels of leucine in muscle fibers, helping decrease muscle breakdown and bolstering the immune system, which helps prevent you from getting sick and missing workouts. Glutamine taken before workouts can help decrease muscle fatigue and boost growth hormone levels. In addition, recent research shows that glutamine might also play a role in fat loss by increasing the amount of calories and fat burned at rest and during exercise.

ZMA – Sweet Dreams

ZMA is a powerful combination of zinc, magnesium and vitamin B6. Zinc and magnesium are known to have crucial roles on hormone regulation. Studies conducted with people with zinc and magnesium deficiency have shown that ZMA can have a major impact on muscle-building hormones such as testosterone and IGF-1.

Due to its science-based formulation, ZMA has been proven to be an easy way to balance zinc and magnesium levels and so help gym goers and athletes in general to do better at their workouts.

Zinc and magnesium also play a role in regulating sleep patterns. If your zinc and magnesium levels are below adequate, your sleep quality will be poor, which in turn will affect muscle recovery as the body’s recovery process happens mainly during rest. ZMA eases your mind and helps you get a decent sleep night.

Weight Gainer

Gainers are excellent supplements for hardgainers, who tend to struggle to gain weight due to having fast metabolisms.

People with fast metabolisms burn calories at a higher rate, making it difficult to have spare calories to put on muscle mass.

Gainers are designed to help people achieve the calorie surplus necessary to gain muscle mass and weight. They are composed of high biological value proteins, essential amino acids, simple and complex carbohydrates and vitamins and minerals.

If you were blessed with a fast metabolism by genetics, mass gainers can help compensate for your natural high calorie expenditure and set you on the right path to muscle growth.

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12 Foods to Mix With Protein Powder

Protein powder is a popular go-to after a workout: Put in a shaker cup, add water, shake, and you have a portable drink to revitalize your muscles and energy. Or add it to a blender with milk, fruit, greens, nut butter, or other fun add-ins, and it’s an anytime snack or meal replacement. (And a delicious one at that.)

But the supplement isn’t only for liquids—it can also be used to make a variety of dishes, from muffins and cupcakes to burgers and lasagna to dips and doughnuts and more! Check out these protein powder recipes (use your favorite powder if you don’t like the one called for), and experience how delicious it is to take a break from the shaker cup!

1 -Milk – Just use milk instead of water for more flavor, more thickness, and more calories. Try goat’s milk for an extra health kick.

2 -Cream – Use instead of milk or water for way more flavor and calories.

3 -Fruit – Blend it up and it’s called a fruit smoothie. Try strawberries and bananas. Add fruit to just about all of these other recipes. Fruit adds vitamins, minerals, and antioxidants so don’t hesitate to add it to anything.

4 -Nuts – Mix or blend with walnuts, almonds, pecans, and sunflower seeds. Adds healthy fats and a nutty aftertaste to everything. You could probably use peanuts too, but honestly peanuts aren’t that great for you.

5 -All Natural Peanut Butter – Use peanut butter to make Peanut Butter Protein Balls using this recipe. These are so good.

6 -Oatmeal – Make strawberry or chocolate protein oatmeal for a high fiber breakfast. I have also added 1/4 cup of raw oatmeal to a plain chocolate protein shake.

7 -Eggs and Egg Whites – Mix unflavored protein powder into any recipe that is primarily made with eggs. From what I understand, cooking the protein powder somewhat denatures the protein, making it less useful to your body, but it’s better than no protein at all. Fact: nearly all macronutrient enzymes are in some way compromised at heats in excess of 160 degrees C.

8 -Mashed Potatoes – Once again you’ll need to use unflavored protein powder, but it will make you feel so much better about eating your mashed potatoes. Add a splash of milk or cream if the potatoes become too thick.

9 -Sweeteners – Add any type of syrup if you don’t care about carbs, and add any type of artificial sweetener (I prefer Splenda) if you want to avoid sweetening your protein with sugar.

10-Coffee – The secret is to mix up a scoop of protein with milk, then add the milk concoction to your coffee.

11 -Protein Pumpkin Pie Chia Pudding  – A great recipe to make ahead and enjoy the next morning, this nutritious pudding tastes more like dessert than a healthy morning meal. It’s got energy-boosting chia seeds, vitamin A-rich pumpkin, almond butter, and loads of spices. It’ll keep for several days in the refrigerator, so make an extra batch for busy days.

12 -Protein Crepes  – Whether you like sweet or savory, there’s a portein-filled crepe for you to chow down on! The batter cooks in just minutes and is ready to be stuffed with your favorite fillings before you know it. We love using Nutella and fresh fruit for a sweet version or an egg scrambled with veggies for a savory kind.

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The Importance Of Creatine In Building Lean Muscle

Creatine is a metabolite produced in the body that is composed of three  amino acids: l-methionine, l-arginine and l-glycine. About 95 percent of the concentration is found in skeletal muscle in two forms: creatine phosphate and free chemically unbound creatine. The other 5 percent of the creatine stored in the body is found in the brain, heart and testes. The body of a sedentary person metabolizes an average of 2 grams of creatine a day.

Bodybuilders, because of their high-intensity training, metabolize higher amounts than that.

Creatine is generally found in red meats and to some extent in certain types of fish. But it would be hard to get the amount of creatine necessary for performance enhancement from food because even though 2.2 pounds of red meat or tuna contain about 4 to 5 grams of creatine, the compound is destroyed with cooking. Therefore, the best way to get creatine is by taking it as a supplement.

Let's first establish what creatine actually is. In brief, creatine is produced naturally in our bodies to help supply energy to the muscles. It is produced in the liver, pancreas and kidneys before being transported in the blood to our muscles. It is then converted into phosphocreatine which is a powerful metabolite used to regenerate the muscles' ATP source of energy.

From a bodybuilder's perspective, creatine can significantly increase lean muscle mass quickly, improve performance in high intensity exercise, raise energy levels and speed up recovery rates. Creatine's ability to raise energy in muscles is due to its muscle protein synthesizing action whilst reducing the breakdown of protein. This happens because creatine has the effect of super-hydrating muscle cells with water. It also improves muscle growth adding size and strength to muscle fibers.

Creatine is normally taken in two ways. The first involves loading the muscles with 20 to 30 grams of creatine per day for four to seven days. At the end of this phase maintenance involves a regular intake of 5 to 15 grams per day. The other method is more gradual in that it skips out the loading phase and simply involves supplementing with 5 to 15 grams per day for an extended period.

Two questions remain to be answered - does it work and is it safe? Creatine has undoubtedly been proven effective in recent years - over twenty scientific studies have concluded that creatine can increase energy levels and result in enhanced strength, endurance levels and recovery rates. As a training aid it therefore has many merits. In terms of safety, no study to date has shown creatine to be anything other than safe, provided manufacturers' instructions are followed.

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How To Eat More Protein With 6 Simple Strategies?

Have you ever been told you need to increase your protein intake?

I have. But what does this even mean? Why is protein so important and where can you find it? 

The fitness gurus seem to have it all mapped out yet when you log your food into my fitness pal, you always seem to fall short of your protein recommendation.  If you know all about protein and you nail your daily requirements, thats awesome but this articles probably not for you.

However, if you struggle to meet your daily protein requirements, want to know why protein is good for you, how much you should eat  AND how to increase your daily intake then read on.  In this article, I'm going to share with you 6 simple strategies to boost your protein intake.


1. Eat Lean Cuts Of Meat

2. Eat More Low-Fat Dairy Products

3. Use Protein Powders (in moderation)

4. Plan Your Meals Ahead Of Time

5. Frontload Your Day With A Protein-rich Breakfast

6.Grab High Protein Snacks

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How Much Protein Do You Need To Build Muscle And Maintain An Aesthetic Body?

Protein is the end-all, be-all solution to your muscle-building needs. Everyone knows that. But with all the conflicting research, claims from trainers and nutritionists, and protein-boosting supplements inundating the market, it's hard to know what's right. That's why we're stepping into the ring: to help you separate protein fact from protein fiction, once and for all.

The Difference In The Bare Minimum And Optimal Needs For Protein Intake

The needs of an athlete, or someone who’s training using resistance with the goal of changing body composition is going to differ greatly from those who aren’t active, and leading a sedentary lifestyle.

The current RDA (recommended daily allowance) is anywhere from 46 to 56 grams daily[1]. There are some varying recommendations for teens, and women who are breastfeeding, but it’s not a huge difference.

When you break it down, some numbers have recommend about ~.8 grams per kilogram of body weight. This equates to about ~.4 grams per pound of bodyweight.

So for an adult male weighing 150 pounds, the recommendation is about 56 grams of protein.

The RDA is a simple measure that is recommended to keep people healthy, free from disease, and to ensure their daily needs are met for bodily functions.

This is important when looking at populations of people who aren’t exercising with the goal of changing body composition, and for those in areas where adequate protein intake might be difficult to achieve (think very poor third world countries).

In America and other industrialized countries, getting your protein needs is very easy to do with the readily available foods. Heck, even if you subsisted on a diet of 2000 calories of nothing but grains, beans, fruit, and plants, this number is easily achieved.

However, this intake is not ideal for building muscle, losing fat, and changing your body composition. Can some do it on this intake? Possibly, but it’s not recommended for the majority.

What’s The Optimal Daily Protein Intake?

There are a lot of differing opinions here, but when you look at the research, it seems to fall right in line with the figures of .8 – 1.5 grams per pound of body weight. Lyle McDonald’s protein book is an amazing resource on this topic.

When looking at various literature, it seems that .8 grams per pound is probably enough. Menno Henselmans’ writeup here does a great job of sifting through the scientific papers to give you all the assurance you need that you’re not missing out on any gainz by pounding the protein powder and getting upwards of 2 grams per pound of body weight.

To keep things incredibly simple, I just round it up to the old recommendation of 1 gram per pound of body weight. My reasoning is twofold:

on a muscle gain diet, it ensures you’re getting enough to cover your bases.
on a fat loss diet, it allows enough room for other foods (carbs and fat) that are just as important to have in your diet to ensure you meet nutrient needs.

Protein Quality And Amino Acid Profile

Most animal protein sources are good choices because they contain all of the 9 essential amino acids. In fact, Layne Norton has mentioned multiple times that Leucine plays a major role in muscle protein synthesis. Consuming foods such as dairy (whey, casein, milk, cheese) contain ample amounts of leucine, in addition to the other necessary amino acids.

The good news is you’re probably meeting all your amino acid requirements if you’re consuming foods from various sources, so it’s not worth worrying too much over. If you’re a vegetarian or vegan, then it’s going to be a bit more tricky, and I’ll cover that in an upcoming article.

One thing I want to mention that isn’t talked about much when discussing protein needs for individuals, especially those of us wanting to gain more muscle and lose more fat… and that concept is eating nose to tail.

This idea comes from consuming all parts of the animal, not just the muscle meat. When you go to the supermarket to pick up some animal protein, you mostly grab chicken breast/thighs, turkey, cuts of beef, and fish filets.
These protein sources are muscle meats, which are heavy in the amino acid tryptophan, which is good for growing bodies, and definitely a great option for those who want to improve their body composition.

But what about all the other cuts of meat that you might not see in traditional supermarkets like pig feet, chicken feet, marrow bones, oxtail, or tendon?

Something many haven’t considered is the collagen content of the animals they’re eating. Collagen when cooked (say in bone broths, or head cheeses), is known as gelatin.

Gelatin can make up for 50% of the total animal protein, but most of us in the west and other industrialized countries focus most of our protein eating on the muscle meats.

Certain amino acids such as glycine are high in gelatinous cuts of meat, and very low in muscle meats. Since our bodies are made up of the protein we eat, including collagen in your daily intake might have a positive effect on your joints and connective tissues and their repair.

It’s even believed that degenerative and inflammatory diseases/issues can be positively impacted by incorporating more gelatin into the diet.

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3 Best Protein Shake Before Bed Recipe to Build Mass ?

When you’re tucking yourself in to bed at night you’re about to embark on, hopefully, what will become a 7-8 hour period full of restful sleep and recovery. However one problem with this period is that you aren’t feeding your body with the nutrients that is sometimes needs. This will become a 7-8 hour nutritional fast where your body could be missing out. In terms of digestion and utilisation of nutrients, we call this period the post-absorbtive phase.>
During the first 2 hours or so after a meal the body is in what’s referred to as the post-prandial phase. During this time the body is working like a machine to synthesise new proteins and replenish glycogen stores in the muscles and liver. Once the nutrients have been delivered during this phase for storage, the post-absorbtive period is what follows. This is when the body is looking to use those stored nutrients as energy. In order to maintain blood glucose and tissue metabolism, the body starts to send out stored nutrients and amino acids from the muscles in to the bloodstream.

And when amino acids are leaving muscles, tissue breakdown must occur to keep up with the demand. Simply, during times of hunger, fasting, or whilst you’re sleeping during your overnight fast; muscle tissue breakdown is occurring. Your night time sleep will likely be the longest post-absorptive period, and therefore the most catabolic.

Research has confirmed this, and shows that after an overnight fast muscle protein breakdown exceeds synthesis. It’s also interesting to note that in organs such as the stomach, liver and intestines the opposite seems to be true, in that synthesis during these times often outweighs breakdown. It is believed therefore that during the night that muscle tissue is
broken down to ‘feed’ the tissues of the gut, liver, intestines and other organs around the splanchnic region (5).

Many people have whey protein before bed. This is better than nothing but it’s not quite ideal because whey is digested and abosrbed fairly rapidly.

Specifically, research shows that the human body can absorb 8 to 10 grams of whey protein per hour. This means a large amount would be required before bed to keep plasma amino acid levels high throughout the night.

Better choices are (cooked) egg protein or casein protein, which are absorbed at 3 and 6.1 grams per hour respectively.

As you can see, 30 to 40 grams of either egg or casein protein before bed is accomplishes both of our goals: it maximally stimulates protein synthesis rates and keeps amino acids in our blood for the entire night.

For egg protein, you can eat eggs or egg whites or use a powder, and for casein, you can eat a casein-rich food like cottage cheese or Greek yogurt, or use a powder.

 Cottage Cheese

Rich in casein, cottage cheese is a great protein source, especially for the before bed protein shake. Casein protein is the slowest-digesting protein you can eat, meaning it prevents your muscles from being used as an energy source while you fast during the night.

Natural Peanut Butter

Natural peanut butter is extremely rich in monounsaturated fats and high in protein. It’s helps slow down digestion even further so it a perfect inclusion in your protein shake before bed.

Glutamine

Glutamine is widely used by athletes for its beneficial effects on healing, recovery, immune function and muscle growth. It is the most abundant amino acid found in muscle tissue that becomes depleted after an intense training session.  A teaspoon of Glutamine is an ideal addition to your protein shake before bed.

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5 Best Supplements for a Beginner

Being new to strength training can be a little daunting especially when walking into any type of a nutritional store and seeing the shelves upon shelves of supplements. You know you need supplements if you are looking to build muscle but you don’t know where to start. I’ve spent the last few years researching products and talking to experts to see what works and what doesn’t. I put together this guide from all of the work I’ve done. This is a starting point to help you find the right supplements that will help you achieve your goals.

This  the best supplements that will help you get the best gains.

1 WHEY PROTEIN

The number one choice when it comes to protein supplementation for pretty much everyone is Whey Protein. Whey Protein is a lot more common than you think, in fact it is one of the two proteins found in milk –  the other being casein.

Whey is made by extraction from milk, then the remaining excess carbohydrates and fats are removed to leave the purest protein you can wish it find. Whey Protein is as close as any supplement will ever get to being “required” in a training and diet program. With good reason too – as Whey is an excellent source of the most important muscle building amino acids (branched chained amino acids) leucine, isoleucine and valine. These are key signals in triggering muscle protein synthesis¹ AKA new muscle growth.

Whey Protein has also been shown to increase fat burning, in a study conducted by Jeff S. Volek, Ph.D., R.D they found by just adding whey protein into the diet without any other dietary modification, subjects lost fat and built new muscle tissue².

2 CREATINE

Everyone’s heard all about this stuff – it gives you mad gains and makes you “ripped to the core” (fuck off) with daily use.
Again, creatine is another main offender when it comes to lightning covered packaging and crazy claims.
Remember, this is not a revolutionary drug discovered in Chinese lightning sprints.
It does, however, work.
Your body produces it naturally and supplementing with it only makes you have more available for energy production.
Don’t piss about with crazy brands trying to sell you sugar-infused creatine mixes, just go with a good, solid creatine monohydrate product.
It will 100% aid your gains.

3 MALTODEXTRIN

Although maltodextrin is classed as a complex carbohydrate, it acts anything but. Absorbed quicker than sugar, maltodextrin is a carbohydrate which is effective when you require a rapid uptake of carbohydrates. For a weight trainer this is particularly helpful post workout when quick replenishment of glycogen stores is desired. Mixing 30-40g of maltodextrin with whey in water (and creatine monohydrate if purchased) as a post workout drink is an effective choice.

4 BCAAs

Branched-chain amino acids are the most important amino acids for muscle growth, according to “Natural Anabolics.” They are L-leucine, L-isoleucine and L-valine and they are special because of the way they metabolize in the body. As stated, digesting protein takes time and even fast-digesting whey protein can take up to two hours to fully digest. Damaged muscles needs amino acids now and branched-chain aminos can provide them because they metabolize directly in muscle tissue, bypassing the liver entirely. Take 5gm of BCAAs before, during and after training to speed recovery.

 5 CASEIN PROTEIN

Unlike whey, casein is a very slow-digesting protein. It can take as long as seven hours to deliver all of its amino acids to your muscles. This is why we recommend that you get some form of casein before bedtime, whether that be from a protein shake or from whole foods like cottage cheese or Greek yogurt. Since casein is so slow to digest, many feel that it’s a waste to take it around workouts. Yet numerous studies show that when you add casein to whey protein post-workout, muscle growth is increased beyond what’s possible with whey alone—because while whey quickly starts muscle protein synthesis, casein decreases muscle protein breakdown, which normally goes up after workouts. Since milk is a good source of casein, an easy way to add it post-workout is to mix whey in milk.

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Six Best Mass Gain Protein Powder Supplements

If your endless hours at the gym aren't helping you gain muscle, the problem might be in your nutrition. Use these six protein supplements to support your goals.

100% Whey Gold Standard

A true fan favorite, this has to be most highly recommended protein in the world. This product contains 24 grams of pure protein per serving. Beneficial for muscle building and regeneration. This protein powder is also known for containing low concentrations of fat, lactose, and carbohydrates. The building blocks of Optimum Nutrition 100% Whey Gold Standard include Glutamine and Glutamic Acid, Branched Chain Amino Acids or BCCAs, valine, isoleucine, and Leucine. This product has also has been approved and recognized by the Public Health and Safety Company, NSF International, and the Good Manufacturing Practices Program standards.

Vitalstrength Pro-Muscle

A true ‘high’ protein powder formulated for muscle mass gain and growth containing whey protein isolate, concentrate and calcium caseinate plus creatine. A quality carb profile and added fat burners including l-carnitine helping to build muscle size without unwanted fat.

whey Protein

The best whey powders on the market contain whey protein isolate and/or whey protein hydrolysates the purest forms of whey, which digest the fastest. Whey protein concentrate (WPC) is good, too, but it contains higher amounts of carbs and fats.

100% Casein Protein Powder

This product comes in many flavors such as Banana Cream, Chocolate Cake Batter, Chocolate Supreme and Creamy Vanilla and has one of the highest protein content found in protein powders. It also contains over 9 grams of BCAA’s and Glutamine per scoop. Optimum Nutrition 100% Casein Protein Powder allows protein to be released slowly which is essential for body building, as the exercises take time and many repetitions to complete. The muscle builds as the protein gets released which in turn sculpts the muscles optimally through time.

 Plant Fusion Protein Powder

If you’re someone who wants to make use of a naturally derived protein powder, or if you’re someone with dietary restrictions of any kind or specific allergies, this is one of the best protein shakes to put on pounds without discomfort.

It contains no dairy, no soy and no products derived from animals, making it one of the best vegan protein shake powders on the market. It’s hypoallergenic and gluten free. It contains no lactose.

As for nutrition, it contains about 21 grams of protein per serving. That protein is derived from plant sources, such as quinoa, peas, artichoke and amaranth.

Horley’s Awesome Mass

Clearly formulated for guys wanting a high carb protein supplement to build muscle size. The muscle building ingredients include glutamine, creatine and MCT.

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Supplement & Beta Alanine

Where it comes from: Beta alanine is a naturally occurring non-essential amino acid that is converted to other chemicals that can then affect muscles. “It’s needed for the production of carnosine,” explains Roberta Anding RD, American Dietetic Association spokesperson and sports dietitian for the Houston Texans. “Carnosine is needed by muscle cells to act as a buffer to control intracellular Ph.” Too much acid accumulation by muscles is thought to contribute to fatigue.

Beta-alanine is a modified version of the amino acid alanine.

Beta-alanine has been shown to enhance muscular endurance. Many people report being able to perform one or two additional reps in the gym when training in sets of 8–15 repetitions. Beta-alanine supplementation can also improve moderate- to high-intensity cardiovascular exercise performance, like rowing or sprinting.

When beta-alanine is ingested, it turns into the molecule carnosine, which acts as an acid buffer in the body. Carnosine is stored in cells and released in response to drops in pH. Increased stores of carnosine can protect against diet-induced drops in pH (which might occur from ketone production in ketosis, for example), as well as offer protection from exercise-induced lactic acid production.

Large doses of beta-alanine may cause a tingling feeling called paresthesia. It is a harmless side effect.

Beta-alanine is used for improving athletic performance and exercise capacity, building lean muscle mass, and improving physical functioning in the elderly.

How does it work?
Beta-alanine is an amino acid. In the body it is converted to other chemicals that can affect muscle.

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How to choose a protein powder ?

Protein is one of the most essential elements that must be added to human food is classified as a key factor for the operation of most biological processes occurring within a living organism.

I will not limit the benefits of eating appropriate amounts of proteins in one subject but I will mention the most important of which is reflected in:

• A feeling of fullness

• Muscle rejuvenation

• Reducing the proportion of body fat

• Lowering cholesterol

• Regulate the amount of glucose

• Proteins are different forms, types and composition, all the distinctive characteristics affect the body in different ways.

Of the most famous and the easiest ways to get the proper amounts of protein are added the protein powders.

Before eating or adding any powder, you must first learn to differentiate among the thousands available in the market and the species of this for your own needs and reach the goal as soon as possible.

Method 1 of 5: Determine the main reason

It is obvious to know why eating protein powder before everything, all he wants to reach a goal, I will summarize the most important result of four reasons why a person adds protein powders for the main meals.

1. gain muscle

Protein powders are considered the most important reasons to help the maintenance and re-build muscle. If you want to get more muscle, we recommend adding protein powder to your diet, but he brought it from falling into this trap must not be replaced by the real sources of food supplements. Supplements its name, its function is reflected in supplement what you can not get it when natural food intake.

2. weight loss

Protein makes a person feel satiety and fullness, limiting food intake. Moreover, it is an important factor to maintain muscle mass gained especially if you are doing exercise.

3. Public Health

Studies have shown that some types of proteins contribute to:

• Provide biological doping body (bioactives)

• Work to reduce cholesterol

• Added health food diet helps to lower cholesterol and blood pressure faster compared to follow a healthy diet without powder

4. Add protein powder dietary supplement

There are many reasons that make a person consumes protein powder as a dietary supplement, remind them:

• Vegetarians (who eat only vegetarian food)

• People who suffer from gastric bypass disease (gastric bypass)

• People who suffer from certain diseases, such as celiac disease (celiac disease) or Crohn's disease (crohn's), which cause low absorption in the intestine

Method 2 of 5: Determine the amount of protein required

After Underline the main reason that makes you deal with protein powder, we come now to determine the appropriate amount to achieve your goal.

In fact, the research is still going on about the right amount. However, there are some agreed guidelines around and that are based on scientific evidence that everyone can use.

1. eating 0.8 grams of protein per 1 kg of body weight

For example, if a person weighing 90 kg, you will need a day approximately 72 grams of protein based Medical Institute (the Institute of Medicine). This amount intended for the layman.

It is different if you are engaged in sports, instead, must be a minimum of 0.8 grams of protein per pound of body weight. Therefore, if a person weighs 90 kg, he have to eat 160 grams of protein a day.

2. allocation of 15% of daily calories from protein source

It provides 1 gram of protein 4 calories. So, if a person needs 2,000 calories a day, he must eat 75 grams of protein.

Again, this percentage dedicated the average person, if you exercise a sports activity, you must eat twice the rate of any 30% (150 g of protein if we take the previous example)

3. Increase the proportion of daily calories the same source Prouty to 40% (30% fat, and carbohydrates by 30%)

And this is to replace refined carbohydrates coming from another protein calories (such as fructose syrup, corn syrup, cereal manufacturer). In parallel, a person must be of drinking a glass of water 12 to avoid any negative symptoms affect the kidneys.

Increasing the number of calories coming from protein, fat loss will increase the proportion of spurring gain more muscle mass.

4. If your goal is to get muscle mass and reduce fat, you need to limit the intake of protein (between 0.8 and 1.25 g per pound of body weight per day).

If you suffer from any kidney problems, do roofing amount to 0.8 grams per pound of body weight, check with your doctor periodically

After selecting the appropriate quantity and which relate primarily to the weight of the person and physical activity, we come now to determine the protein type of consumer. Valbrocanat basically divided into two types: animal protein and vegetable protein.

Method 3 of 5: Selection of animal protein powder

Animal proteins are considered complete proteins. Furthermore provided, they are cheaper than proteins of plant origin. In the next lines, you will learn the pros and cons of the most important animal proteins.

1. Choose the egg protein (egg protein)

• The best choice for bodybuilders (unless you are allergic to egg white)

• It is considered the best source of protein

• Occupies first place in the ladder (PDCAAS) (peace on which the classification of protein content) the outcome of 1.00, the highest result in peace

• Eggs contain all the essential amino acids to increase the non-essential amino acids are also

• Depending on the type of protein powder extracted from eggs, cholesterol that enter in the composition of the powder ratio varies

• There is little research the positive impact of protein on heart health Albbi appear. On the other hand, it helps to increase satiety and muscle repair.

2. Eat protein milk powder (milk protein powder)

Of the benefits:

• Helps you lose weight

• Improve your health through exercise

• One of the most animal protein powders as feed contains many proteins that differ between enzymes and whey (whey protein). They also have a result in the classification of 1.00 (PDCAAS)

• Studies have shown that milk protein has a high ability to increase muscle mass, lowering blood pressure, repair and build muscle

• Soluble and helps provide nutrients throughout the body.

• Studies have shown that milk protein is one of the best protein to maintain muscle and weight loss.

Lactose may be the only drawback of milk protein especially for people who are sensitive to lactose, which can cause problems in the digestive tract.

3. Add the milk serum or Wi-protein (whey protein)

Wi extract of milk with a very effective feature in the provision of food soluble to all parts of the body is also better than whole milk protein (milk protein powder) in the new building muscle. Of its properties:

• Easy to melt and easily absorbed by the body. This feature makes it one of the best special supplements for those athletes.

• Featuring the ability to transfer various foodstuffs, and this can be added to various food and drinks.

• Can Whey (whey protein) that causes gas and bloating for individuals who suffer from lactose sensitivity.

Whey comes in three levels of filtration and this is to reduce the gastrointestinal side effects:

1. Whey (Whey Protein)
2. Isolated milk whey (Whey Protein Isolate)
3. Serum very isolated milk (Advanced Whey Protein Isolate)

The higher the level of filtration, the more expensive product rose. It can be found on all the products in most health food stores or pharmacies and affordable.

Method 4 of 5: Choose vegetable protein powder

Vegetable proteins available protein powders are about mostly complete. Some of them, be free of gluten (gluten). Of characteristics:

Vegetable protein powders containing a low level of proteins compared to powder animal source, but in return offers many benefits.

Vegetable protein powders usually requires a lot of manufacturing processes and this'll find more expensive than animal protein powders. Generally, there are five types of plant proteins.

1. Soy Protein

If you're looking for to improve your health in general, you should choose a protein powder extracted from soy. It is one of the most popular proteins making around research and increasingly diverge and this is to explore all the secretes they contain.

Soy protein comes similar to the animal protein in the content and quality value of 0.92 to 0.99 on the scale of the composition (PDCAAS). Of the benefits:

• Lowers cholesterol ratio (LDL)

• Helps people who have a slow metabolism processes (fat metabolism)

• A feeling of fullness

• Limited studies show that soy protein has positive effects on the function of concentration and cognition exist

Soy contains a plant estrogen (phytoestrogen), and is similar in his guest and to some extent Kberhrmon estrogen. For this, generate a belief among a large group of people that soy products lead to the further spread of breast cancer. However, new studies show just the opposite, Fberutin soy could have emerged:

• It helps to reduce the size of the tumor

• Stimulation and muscle maintenance

In contrast, soy protein can be:

• Raises estrogen levels, limiting the effectiveness of the hormone lipase (the hormone lipase) to melt away body fat.

Supplementing this is not the best option for men although provided on a large scale and at reasonable prices.

2. hemp protein (hemp protein)

If you're looking for high-quality vegetable protein, which contains a high proportion of fiber, hemp protein you eat. Of its properties:

• It is the second best in terms of quality protein after soy protein.

• Studies about hemp protein still exist, but the initial results are promising.

• Hemp protein contains a high proportion of fiber, which provides antioxidant properties

• It contains essential fatty acids

• Hemp also contains plant estrogens like soy

• Hemp protein is sold mixed with different types of proteins as it is available in abundance

3. Protein flaxseed (flaxseed powder)

If you want to increase the protein and fatty acids omega-3 (omega 3 fatty acids), try eating a protein extracted from the flax seed powder.

Flaxseed is not classified as a powder for protein do not contain high amounts of protein, by contrast, it can be used as a powder or a mixture with other protein powders They contain a high proportion of fiber and essential fatty acids (omega-3 basis).

Quality and protein quality vary depending on flaxseed as it is sold in most grocery stores.

4. Protein brown rice (brown rice protein)

Integrate the extracted protein from brown rice powder to your diet, especially if they suffer from digestive problems. Of the characteristics of this powder that:

• Gluten-free and this is to facilitate the process of digestion

• Components resemble somewhat the components of soy protein

• Preliminary studies have shown that protein powder extracted from brown rice may lower blood cholesterol

5. protein peas

Of the benefits:

• A feeling of fullness

• Easy to digest and gluten-free

• It contains amino acids balanced and high amounts of protein value of 0.93 on the ladder (PDCAAS)

• Instant and easy to digest even though it contains high amounts of non-essential amino acids

• Preliminary studies showed that pea protein gives a person a feeling of fullness better than milk protein or whey protein (whey protein)

• This usually sold supplementing mixed with other types of proteins

Method 5 of 5: investigate the quality before buying protein powders

Market contains thousands protein meals of varying qualities and characteristics, and this is difficult to choose the right protein. As a result I will give you some tips to help you buy the right product for your desire.

1. Screening value (PDCAAS)

Acronym (protein digestibility-corrected amino acid score), which means corrected to digest amino acids value. This value is determined on the basis of the type of protein bioavailability and supply of essential amino acids. The highest score is 1.00.

2. differentiate between the insulation (isolate) and focus (concentrate)

• Focus on the 30% to 85% of proteins contain. Usually it is cheaper and easy to find

• Insulation contains a higher percentage than 90% of the proteins and be more expensive

• Before buying a protein powder, make sure the proportion of protein, so as to obtain the proper protein

3. Check the components supplementing

You should read all of the added components of the complement you want its procurement. All the ingredients can be found in the label. If you did not mention it, look for a complement to last.

4. distinguish the difference between powders of amino acids and protein powders (because they are not a same thing)

Valbrocanat composed of amino acids, and in order to be a complete protein, must contain all the essential amino acids and the estimated Ptsah.palmkabl, there are specific roles to play powders and amino acids that are different from what you do protein powders.

This was the most basic proteins available in the market. I hope to benefit from the topic and make it your guide when you want to buy one of these powders and make the most of this money that Stsrvha to take advantage.

Finally, you should always consult your doctor before taking any powder you're not going to eat candy or potato chips, we are talking about your health and how to take care of them and develop them for the better, and not vice versa, and this stress so much on point.

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Learn the benefits of nitric oxide supplements for bodybuilders

Nearly 30 years ago, scientists identified a natural gas produced in the body that relaxes smooth muscles in the blood vessels, increasing oxygen and blood flow. Since then, more than 30.000 scientific papers have been published acknowledging Nitric Oxide’s crucial role in vasodilation and cell communication (*1).

What is Nitric Oxide?

Nitric oxide (NO) is a natural gas produced in the body through the work of specific enzymes called nitric oxide synthases that break down the amino acid arginine. NO acts as an important signalling molecule in the vascular system, dilating blood vessels and increasing blood flow and nutrients delivery to muscle cells.


Nitric Oxide benefits

Nitric oxide’s vasodilation effect is extremely important for athletes – especially for bodybuilders – as an increase in nutrient and oxygen delivery means you’ll be able to exercise for longer, no matter what your sport is.

During physical activity, there’s an increase in cardiac output and blood flow redistribution to muscle fibres. As you exercise, muscles become oxygen-depleted. In the absence of oxygen, the body begins to produce lactic acid which will eventually lead to muscle fatigue – to the extent that you can exercise no more.

Nitric oxide reduces the amount of lactic acid produced during exercise and extends the amount of time until exhaustion. By speeding up the delivery of oxygen and nutrients to the muscles under stress, nitric oxide improves their response to exercise and so increases sports performance.

It is also known to speed up the removal of the exercise-generated ammonia and increase glucose uptake by cells (*3).


It also helps in the control of blood pressure, dilates blood vessels to cause penile erection and is used by the immune system to fight viral, bacterial and parasitic infections.

It is the ability of nitric oxide to increase blood flow that is of most interest to bodybuilders who can benefit as follows:


 Its ability to reduce inflammation helps muscles that have been subjected to extreme stresses.

Given its close relationship with arginine care should be taken in applying small doses and increasing them gradually until an optimum level is reached. Bear in mind that many protein powders and other supplements are fortified with amino acids so check the labels carefully.

The manufacturer's instructions should be followed in all instances.

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What is the best bodybuilding supplement ?

When you look at any bodybuilding or fitness magazine you see dozens of ads for supplements that all promise to give you huge gains in muscle and a reduction in bodyfat. Very few people can afford to take them all. And if you did you would spend all day popping pills and forcing down powders, drinks, etc… However, one supplement that you should consider taking is Glutamine.

Glutamine is the most abundant amino acid in the body. It constitutes more than 50% of the amino acids found in muscle cells. Glutamine is a "non-essential" amino acid. Now that term can be a bit confusing. "Non-essential" simply means that you don't have to get your glutamine from outside sources. It is so important to bodily functions that the body actually produces glutamine.

But your body can only produce a certain amount of glutamine. When you put stress on your body (i.e. exercise) the demand for glutamine increases and very often the body can't produce enough. Our bodies use a lot of glutamine every single day. It is required to maintain the proper function of your immune system, brain, kidneys, pancreas, gallbladder, liver, etc… This places a very high demand on your body's resources.

The brain, organs, immune system, etc. receive high priority for glutamine. Any glutamine that is not used for the essential bodily functions is used to help build and repair muscle tissue. If you don't provide extra glutamine you could easily deplete your body's resources before your muscles receive all the glutamine that they need.

Building muscle is not the body's top priority. If the body needs extra glutamine for the essential bodily functions it will break down muscle tissue to get the extra glutamine. This is something that we want to prevent from happening.

This is where supplementation comes in. Studies have shown that supplementing glutamine can prevent muscle wasting, it produces and potent anti-catabolic effect. So what is the best way to supplement glutamine? Consuming an additional 10 grams of glutamine along with a high protein diet should do the trick for most bodybuilding and fitness enthusiasts.

I recommend using pure glutamine powder (which is available in most supplement stores) and take 5 grams of glutamine 2 times per day (i.e. after a workout and before bed). It is best to take a couple of small servings of glutamine throughout the day because the body can only utilize a small amount of glutamine at one time. You can mix glutamine with either a glass of water, juice, protein drink, etc.

When I started supplementing with glutamine I noticed the results within a week of taking it. I felt better physically and I had more energy in the gym. I also noticed a reduction in muscle soreness and fatigue. I highly recommend that you give it a try.

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Bodybuilding Supplements For Teens

Question

I'm 16 years old and have been thinking of taking bodybuilding supplements such as protein powders as I feel doing so will benefit me in building my muscles. The question is, which bodybuilding supplements are best suited for me? I have read many articles stating that supplements containing hormones or for boosting testosterone are not good for my age. What do you recommend I take to accelerate gains?

Answer

As a teenager who practices bodybuilding, I would focus my bodybuilding supplements program on:

1. A good set of multiple vitamins and minerals to avoid any nutritional deficiencies.

2. A good protein powder to take in between real meals so that it is easier and more convenient for you to increase your protein to the levels that you need. A good tub of high quality protein like Pro V60 will do the trick. If you need to gain weight however because you are a hardgainer (a person with a fast metabolism who has issues gaining weight) then I would go for a high quality weight gainer that is low in sugars and that has a variety of fast released and slow released proteins like Lean Body Mass 60.

3. A couple of tablespoons of good fats such as flax oil in order to cover your essential fatty acids needs. You can add these to your shakes.

I would save the creatine, and other more advanced supplements, for later on in your bodybuilding journey, once you have turned 20 and have achieved some pretty solid bodybuilding gains. Believe it or not, I did not use supplements such as creatine until I turned 25.

Definitely, stay away from any testosterone boosting supplementation. Right now (since you are a teenager) your body produces a ton of anabolic steroids (testosterone and growth hormone mainly) that will greatly help you in your quest to build muscle rapidly while losing body fat. Anything that you do trying to further boost your testosterone production may do the exact opposite. Save testosterone boosters for when your body starts to slowly decline in testosterone production, which is around 25 years old. However, research shows that 3,000 mg of Vitamin C lower cortisol levels (a muscle wasting hormone that does the exact opposite of what testosterone does) so 1000mg of Vitamin C at Breakfast, Lunch and Dinner will actually help you in your quest to a more muscular body.

The supplementation program above, in conjunction with a good bodybuilding diet, a good training program based off from basic exercises, rest (yes, you need at least 8 hours of sleep each night) and the determination to execute your bodybuilding program day in and day out will take you to where you want to be.

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The 5 Top Creatine Powder Supplements

Here at BWSB, we are creatine fanatics! Monohydrate, HCL, Ethyl Ester, free-acid; you name it, we’ve taken it! Between the whole team, we have nearly 100 years experience taking creatine supplements. So, its only right that we establish our own reviews and recommendations via this top 5 creatine list.

With that in mind, here is our bodybuilder to bodybuilder (and aspiring bodybuilder) discussion on the best creatine supplements based on creatine facts. We’re going to tell you the details you need to know to get everything out of creatine as well as why our top choices are the best creatine supplements.

Home Creatine monohydrate Creatine Powder Supplements The Top 5 Creatine Powder Supplements
The Top 4 Creatine Powder Supplements
2 days ago Creatine monohydrate, Creatine Powder, Supplements
Creatine is an all important element in your workout routine. Added to a proper set and combined with protein, it can incredibly increase your gains fast. We want you to know about the better creatines so you can make the best decision when it comes to buying. Here are a few of the top choices you have to consider.

Arnold Iron Cre3 Creatine Nitrate Supplement

Arnold’s brand new Iron Cre3 features creatine nitrate along with muscle growth and hydration support. Creatine Nitrate is the same creatine found in Cellucor’s C4 (the two products work well together).

This form of creatine absorbs rapidly in respect to other creatine types available. This product is ideal for bodybuilders and athletes who prefer to take their creatine pre-workout, however, is still effective through other timing schedules. 

Dymatize Micronized Creatine 

This product is pure 100& HPLC certified. They give no you filler in Dymatize, only 100% Creatine Monohydrate. It works by giving your muscles enhanced capabilities for weight training, running and any other aerobic exercise. 180 microns ensures proper distribution at proper rates. The container is even clear so you can actually get to see how small the crystals are. There is a strict International Molecular Formula for Creatine Monohydrate, and Dymatize sticks to it to the element. DMC is always manufactured from animal free sources and is absolutely tasteless. You'll want to check this one out soon.

Muscletech Creacore Creatine HCl Supplement

Creacore by Muscletech is a super-concentrated creatine HCl supplement that also contains a clinical dose of fenugreek, which supports healthy testosterone levels. This supplement contains nearly 2,000 mgs of creatine HCl per scoop which is twice the amount found in ‘Concrete Creatine’.

If affordability is an important consideration when it comes to creatine, take comfort in Creacore’s average price of $30 per 80 servings. That is a phenomenal value for a pretty effective product.

In the grand scheme of things, consider creatine HCl if you have a very sensitive stomach. Note – warming your creatine water as you mix it up can also reduce possible stomach irritability as well. 

BPR Sports 1.M.R Powder 

The powder works by consisting of highly concentrated doses of CNS Stimulants, Nitric Oxide Agents and Muscle Building Agents to help you get the most out of every single work out. They leave out the unnecessary elements, leaving only the pump. 1 MR is currently a choice of pro athletes and thousands of average people everywhere. The powder is mixed in a shot glass and taken quickly, so there's no more having to down a whole glass! If you want the bulk but none of the bull, take a try for One More Rep.


Controlled Labs Green Magnitude Creatine 

Green Magnitude is a duel creatine blend which contains di-creatine malate and magnesium creatine chelate in addition to betaine, L-taurine, and L-tyrosine. These two creatine forms offer advanced absorption, as well as enhanced molecule stability complements of the magnesium chelate.
Green Magnitude contains a total of 5,000 mgs of creatine, potent enough for serious bodybuilders.

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The 5 Best Isolate Whey Protein Powders

Our scientists recorded 17 variations of protein sources, featuring the fast-digesting whey varieties (indicated for exercise recovery), protein blends (indicated for meal replacement), soy and casein sources (indicated for sustained protein supplementation), and several forms of plant-based proteins, including hemp seed, pea, and brown rice (typically appropriate for those sensitive to dairy/soy or for those observing a vegan/vegetarian diet).

In a surprising find, over 52% of products recorded measurable amounts of free-form amino acids, which spike protein content in standard laboratory tests but add little nutritional benefit (beyond physiologically appropriate proportions). Asparagine was the most commonly spiked amino acid (15/74 products), followed by alanine (11/74), glycine (8/74), taurine (8/74), and leucine (7/74). Histidine, glutamine, alanine, cysteine, and taurine were the highest-risk amino acids, recording the most severe spikes in our batch analysis, respectively.

All protein powders tested in this batch passed our heavy metals screens for arsenic, lead, cadmium, bismuth, antimony, and silver (below 1 part per million). However, controversial artificial sweeteners, including Aspartame and Acesulfame Potassium, preservatives (Benzoic Acid), and artificial colors (FD&C Yellow 5, FD&C Blue 1, and FD&C Red 40) were commonly found in tested protein supplements. 

100% Whey Gold Standard

A true fan favorite, this has to be most highly recommended protein in the world. This product contains 24 grams of pure protein per serving. Beneficial for muscle building and regeneration. This protein powder is also known for containing low concentrations of fat, lactose, and carbohydrates. The building blocks of Optimum Nutrition 100% Whey Gold Standard include Glutamine and Glutamic Acid, Branched Chain Amino Acids or BCCAs, valine, isoleucine, and Leucine. This product has also has been approved and recognized by the Public Health and Safety Company, NSF International, and the Good Manufacturing Practices Program standards.

 Dymatize ISO-100 

The 100 stands for 100% protein. Most isolates are only 90% protein, but Dymatize claims to be 100%. This protein has been hydrolyzed, instantized and taken through at least 5 quality control sessions. You get no fat, no lactose and no carbohydrates with this mix, just pure protein. Every serving gives you 24 grams of protein and is easily mixed into your favorite liquid. All you have left is an easily digestible, assimilated and very bio-available source of protein out there.


Pro JYM

JYM Supplement Science combines real science with best-in-class ingredients and precise doses to deliver unreal results. Pro JYM is my exclusive protein blend designed to help you build muscle, recover faster, and train stronger. Whether you want to boost strength, add size, or get shredded, Pro JYM is for you. It's a powerful blend of proteins that add up to pure muscle fuel.
Grow Like a Pro

Each scoop of Pro JYM delivers 24 grams of pure, quality protein. It’s not "spiked" with single amino acids to artificially increase the protein content or made with cheap and inferior whey protein concentrate or caseinates. To make Pro JYM, I selected only the highest quality whey protein isolate, micellar casein, milk protein isolate, and egg white protein (egg albumin).

SYNTHA-6

BSN Syntha-6 is one of the rare whey protein supplements that actually tastes pretty damn good. This product is one of the most effective protein powders on the market, and they really did a great job in the formulation. Mixes well and tastes exceptionally creamy. Used by many athletes it assists in building strength and endurance as BSN Syntha-6 Protein Powder contains healthy fat and fiber required by the body to endure long strenuous exercises.

Due to the taste of this product it also makes a viable replacement to eating a full meal. It contains essential amino acids, BCAAs, Glutamine, fiber, MCTs, EFAs, and Peptides. The Multi-Functional Micellar Protein Matrix, and Bioactive Protein Utilization AZORB are also crucial in muscle development, building endurance, and decreasing the risk of injuries especially during physical exertion activities. 


Dymatize ISO-100 

 The 100 stands for 100% protein. Most isolates are only 90% protein, but Dymatize claims to be 100%. This protein has been hydrolyzed, instantized and taken through at least 5 quality control sessions. You get no fat, no lactose and no carbohydrates with this mix, just pure protein. Every serving gives you 24 grams of protein and is easily mixed into your favorite liquid. All you have left is an easily digestible, assimilated and very bio-available source of protein out there.

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