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Showing posts with label bodybuilding supplements. Show all posts
Showing posts with label bodybuilding supplements. Show all posts
February 13, 2018

Bodybuilding Protein

Bodybuilding Protein - 3 Cheap, Easy Ways to Get More Bodybuilding Protein Into Your Diet

If you have spent much time trying to put on muscle mass, you have probably figured out that you need a very large quantity of bodybuilding protein to make significant muscular gains. Bodybuilders and their nutritionists tend to recommend an intake of anywhere from one to two grams per pound of bodyweight PER DAY.

Unfortunately, most protein-packed foods tend to be dense, filling, inconvenient, and relatively expensive. It can be hard on your wallet, stomach, and schedule to get in all that you need to build muscle as quickly and efficiently as possible. Here are four cheap, easy ways for you to add more bodybuilding protein to your diet.

Bodybuilding Protein

Drinking Egg Whites 
This may sound disgusting, but unlike the yolks, plain egg whites have a very neutral flavor.
Also, if you buy them pre-separated in a carton, they are usually pasteurized. I have found that the best, easiest way to consume raw egg whites is to just blend them with some ice, fruit, and some kind of sweetener. The shake goes down very easy, and depending on how many whites / cartons you use, this is a quick way to consume 50-100 grams of good bodybuilding protein.

Whey Protein Shakes 
The most common type of bodybuilding protein that people consume as a shake is whey, a dairy byproduct of cheese production. While not as quality a muscle-building food as chicken, steak, or other meats, whey is the easiest food for adding protein to your bodybuilding nutritional regimen. If you can find a good deal online or in a bulk or wholesale store, it also will give you the cheapest cost per gram of this nutrient.

Canned Tuna (and how to eat it) 
While certainly not pretty or particularly appetizing, canned tuna is your best bet for cheap, solid-food bodybuilding protein. Go for the "chunk light" type to get the cheaper and easier-to-eat option. One can usually has about 25 grams of protein for less than one dollar. I have found that the easiest way to consume a significant quantity of tuna is to just take very large bites, chew them a few times, and wash them down with a big gulp of water. It has too strong an odor for polite company anyway :)

As you probably noticed, I have placed a greater emphasis on convenience and cost than on taste. Though it is important for your sanity to indulge in some tastier meals and treats every once in a while, you are going to have to prioritize if you are serious about building muscle on a budget. Emphasizing these foods in your diet will keep the muscular gains coming without tapping too far into your hard-earned money and your spare time.

February 07, 2018

Post Workout Shakes and Supplementation

Post workout shakes and supplements are vital for getting the specific proteins and carbohydrates needed in order to get the maximum possible gains and speed up recovery. In order to get the equivalent from food you would have to be eating vast amounts which can be both difficult and much more expensive.

Post workout shakes

Having food as well also poses the problem of digestion. Digesting a shake will take a significantly less amount of time than a meal. There is no question whether shakes work or not, it is down to what powders you put in them, the quantities you take and when you take them.

Powders

Personally I use powders as they are easier to measure out the exact amounts to tailor to specific needs. There are many powders that claim to be the greatest advance in muscle-building and will cost you the earth. Below listed are the powders that I take and what each of them does. They are essential in order to build muscle and without them your gains will be slower and the inevitability is you will eventually plateau; in which you will gain no more muscle mass.

Whey Protein - A protein source used to aid recovery and repair muscle tissue. This is probably the most effective and necessary powder for building muscle mass. Its' effects can be improved with the inclusion of carbohydrate powder such as maltodextrin. It is very important to purchase un-denatured or cold processed whey protein. It is of vital importance to listen to this advice as otherwise the protein will be useless.

Maltodextrin - A form of carbohydrate that is used very quickly. It's converted to glucose and stored in the muscles to be used as fuel.

Branch Chain Amino Acids (BCAA) - Proteins are made up of simple BCAA's. These then combine to create muscle tissue. Most can be manufactured within the body but there are a number known as essential amino acids that must be obtained from your diet. These are very effective for building muscle as they are the building blocks of muscle tissue itself. The BCAAs are valine, leucine and isoleucine.

L - Glutamine - It may not be a non-essential amino acid, however, it does become essential after intensive physical activity. It is therefore useful to pack your body with extra as it will aid and promote faster and better recovery of muscle tissue after a workout.


Creatine Monohydrate - Creatine occurs naturally within the human body and helps increase the production of adenosine triphosphate (ATP). ATP is broken down to release energy in order for the muscles to contract. It is what allows muscles to perform. In anaerobic exercise though there is only enough to produce maximal effort for a few seconds, hence why you must rest between lifting weights in order to perform again. Increasing the production of ATP then is extremely beneficial as you will be able to train harder for longer, making bigger gains in muscle size and strength. It also increases the rate of protein synthesis, the process of building muscle. Creatine also produces an effect known as water retention. This is when water is stored in the muscles. Ensure you drink eight glasses of water per day while on creatine.

Vitamin C - Helps with immune system support. Your immune system can be weaker after training so an inclusion of vitamin C with a shake can help insure that the chance of illness is kept to a minimum.

Electrolytes - Sodium, Potassium and magnesium are mineral nutrients that aid in muscle contraction, nerve impulse transmission and other biochemical processes. They are useful to have prior to a work out in order to make the workout as effective as it can be. To have the most effective training session each of these needs to be included in your shakes. Without them, the training session will suffer and the recovery. This will ensure your gains will be lower than they would if all are incorporated, meaning you will have to train and diet for longer in order to get the results that you want.

I would recommend consuming protein shakes no more than 15 minutes after a workout as this is when your body will be at its anabolic peak, up taking protein and any other nutrients it requires.