Is protein power essential if I’m lifting over 3x a week?

Protein power is very effective in allowing your body to digest and quickly absorb the powder. If you are exercises often you will need an increase of protein in your diet. If you do not have the time to prepare meals and get natural protein, protein powder is your “quick fix.”  You have to provide the muscles with protein once you break them down, and when it is not convienent for you to prepare a delicious meal abundant with protein- I highly suggest you take a protein powder.

When is the best time to take protein powder?

The best time to take a protein powder is directly after a workout. This is when your muscle fibers have been torn and require protein molecules to repair. A quick shot of protein after a workout will not only satisify your muscles, it will keep your energy up, and leave you feeling full, without the temptation to snack on anything which may be less healthy.

The difference between Complex Protein vs Isolate Protein.

Complex protein is a slow-digestive protein where isolate proteins absorb very fast into your system. A Complex protein is great to take at night providing your muscles with a slow release of protein through out your sleep. A great complex protein is Casein Protein. Casein Protein should be consumed before you go to bed. The reason is because your body needs to be sustained for six to eight hours during your sleep without food. You don’t want your hard-earned muscle being broken down in your sleep, so a protein that is slowly released over time is best.

Which ones should I be taking?

It is best to take a complex protein in the morning and at night, so that you can have more of a sustained amount of protein provided to your body throughout the day and during your sleep. Isolate is great to take after a workout, when your muscles first breakdown from the workout and are starving for a quick absorbation in the muscles. Neither is better than the other, however many people prefer isolate although it is slightly more expensive.

Is protein power bad for me?

Everything in moderation. Just like everything else taking too much protein  can be hard on the body. If you are taking excess protein it will be tough on your kidneys, which can may turn your blood more acidic, or make you develop kidney stones. Some people also have trouble digesting the lactose in protein, some find it can give them acne. The truth is you have to know your own body, and know how much to take. To find how how much protein you should be taking read up on our protein guide. (Under Section 4)

Weight Gainer

Will weight gainer increase my body-fat %?

Taking weight gainer will most likly increase bodyfat. If you are taking weight-gainer it is almost assumed you are lifting to bulk up, lifting for strength 4-6 reps roughly. Taking weightgainer puts a blast of 1000 calories in your body at one time often having one feel very bloated. It is an effective way to gain weight as long as you eat regularily on top of taking this. To gain more weight you have to consume more calories than you burn. If you have a good balance of cardio you may not gain any bodyfat. Be careful though, if you have too much cardio you may be chasing your goal to gain weight for a longer period of time.

When should weight-gainer be taken?

Weight-gainer should be taken when one is desiring to bulk-up/increase weight/gain muscle mass. It can be taken any time, but the most ideal consumption is following a hard workout.

What results can I expect?

Weight-gainer will increase your muscle mass and size. Your power and strength will likly increase due to the addtional mass as well (under the circumstances you are working out frequently.) It will give you a more fuller bulkier look, as your body is being “carbed-up.”

If I struggle with gaining weight in muscle (hard-gainer), should I consider taking this?

For those who are the ectomorphs (lean/slender build) weight-gainer is very popular. If you are a guy who can eat like a horse and not gain any weight, looking into a weight-gainer might be for you. (Women generally do not tend to take a weight-gainer…)

Nitric Oxide Pre workout Powders

What will it do to your body?

Nitric Oxide dilates your blood vessels increasing the oxygen to your body. It lowers your blood pressure and the increase blood flow allows your muscles to also be fed with more nutrients. Increased blood flow will help maximize workouts.

Does it provide energy?

After taking Nitric Oxide the increase of the oxidaztion of your blood will stimulate more energy for you. Many Nitric Oxide products also contain caffeine which mentally keeps you focused along with having the energy to exert for a good pump.

Are there any negative effects or symptoms?

Often people feel dehydrated and have a dry throat, this is mainly due to the caffeine as it is a diretic-constant hydration is needed. If taken in the wrong dosage you may feel headaches, nausea, or extreme weakness. Diarrhea is also a common side effect.

Do you need to cycle on/off it?

Yes Nitric Oxide should be taken from 4-6 weeks then cycled off for 4-6 weeks.

What are some Nitric Oxide Powders?

N.O Xplode, Superpump, Jacked, and Nitrix.

Fish Oil

What does fish oil do?

Enhances cardiovascular health and help improve “good cholesterol” — HDL cholesterol. It also lubricates your joints becuase of omega 3 fatty acids in the form of DHA and EPA. This helps reduce any cracking, popping, clicking aches/pains and soreness in the joints. Recent studies have s

hown fish oil to also help oxidize fat during a workout.

How often should you take it?

Daily with a glass of water, and meal for best digestion.

Is it expensive?

In my opinion it is one of the most reasonably priced products on the market. You can find deals as low as $9.99 (american) for 120 capsules.

Glutamine

What is glutamine?

An extremely popular amino acid L-Glutamine can be found in protein powders, beans, meats, fish, poultry, dairy products, and also found in supplement form.

What does it do for your body?

It plays a role in boosting your protein metabolism, and it appears to be a very important nutrient for body builders.*When supplemented, it may help body builders reduce the amount of muscle deterioration that occurs because other tissues that need glutamine will not rob the glutamine stored in the muscle cells.

Why should you take it?

Since glutamine supplementation can minimize the breakdown of muscle tissue and improve protein metabolism, those who are finding their body is constantly sore and can not repair for their workouts should consider taking this to speed up their recovery.

When should you take it?

The most optimum time to take it would be post workout, when your muscles are torn and in need for tissue repair.

Creatine

What is it?

Our bodies naturally make the compound, which is used to supply energy to our muscles. It is produced in the liver, pancreas, and kidneys, and is transported to the body’s muscles through the bloodstream. Once it reaches the muscles, it is converted into phosphocreatine (creatine phosphate). This high-powered metabolite is used to regenerate the muscles’ ultimate energy source, ATP.

What will it do for you?

Creatine can significantly increase lean muscle mass in just two weeks. It is also responsible for improving performance in high-intensity exercise, increasing energy levels, and speeding up recovery rates. Creatine has the ability to enhance energy reserves in muscles comes from its muscle protein synthesizing action, while minimizing protein breakdown. This occurs because creatine has the awesome effect of super-hydrating muscle cells with water. It enhances muscles’ growth too-making muscle fibers bigger and stronger.

Does it really work?

The effects of creatine varies from person to person. Some people naturally produce more creatine in their body, and the supplementation may have less effect on them. The best is to try the supplement and assess yourself if your are feeling any gains. You can read about articles boasting like crazy about supplements, but everyone’s body is different. Know how your body responds to the product, and any product on this page for that matter.

Should you be taking it?

If you feel your strength has plateaued and feel the need to have a supplement to improve strength increase, creatine will appeal.

Conclusion

There are many supplements we’ve decided to leave out. These supplements work and should be a starting ground for more advanced supplements in the future. Make sure to always check up with a doctor before starting any supplement cycle.

1. Eat Every 2-3 Hours

Eating every 2-3 hours is essential to keep your metabolism boosted. This enables the body to constantly have food digested therefore providing your body will endless energy and constantly feeding your body the nutrients it needs-especially if you are on a strict workout plan. If you are cutting fat, smaller portions are necessary. The term “grazing” is often used. Eating 3 large meals and grazing on snacks all day to keep your metabolism up and body fueled to its full potential. If you are trying to bulk on some mass,  constant intake of higher calorie meals every 2-3 hours will give you the most for the time your spending in the gym.

2.  Eat Clean Foods

What is eating clean? Eating clean is cutting out all the processed food from your diet. Packaged meat, processed cheeses, chips, coke, beer, hamburgers, hotdogs, fries, even canned pastas and soup are some of these. Many packaged products are high in fat, sugar, cholesterol and extremely high in sodium which increases the water retention in your body.  Cutting down on condiments and dressings will also decrease much of the unwanted saturated fat in your diet. So what do you eat? Buying meats at the deli is a good start. Vegetables, fruits,  and whole wheat bread and pitas are also great investments in your body. If you are eating tuna from a can, it is always good to strain it, so it rinses most of the sodium out.  Clean foods will give you the most nutritional value for what your are putting in your body.

3.  Prepare Lunches and Dinners

A lot of people that work construction, or rush to classes in school, or even work steadily at a desk with little breaks feel they hardly have time to eat frequently. Is there  a way around this? There absolutely is, you must start with packing a full-fledged meal the night before. The meal must be so substantial with healthy food you should be bragging about it… apples, banana, almonds, raisins, a pita, a bag of vegetables with carrots, broccoli and peppers. A sandwich with tomato, asparagus, turkey breast and spinach.  This is an example of a delicious meal that is too much to eat all at once. Eat a solid breakfast before you go to work or school, then graze on your lunch throughout work or in class. At lunch eat the heaviest ( the sandwich) and then graze on the rest until you are finished. Eat a well balanced dinner of carbohydrates, protein when you get home, and perhaps eat something very light a couple hours before bed.  Preparation is the key to a healthy energetic mind and body.

4. Eat Balanced Food Groups.

Your body needs the appropriate amount of Carbohydrates, Protein and Fats.  50% of your calories should come from carbohydrates, 30% should come from fat and 20 % protein.  However this is recommended by USDA, for the average individual. If you are working out hard in the gym your body will require more protein to fuel muscle recovery. To figure out how much protein you consume, do the following calculation:

1. Weight in pounds divided by 2.2 = weight in kg

2. Weight in kg x 0.8-1.8 gm/kg = protein gm.

The more active you are use should a higher amount; I would recommend 1.5x your weight in Kg.

5.  Choose the Right Meal & Time It around

Workouts

There is always the controversy about what to eat before a workout, what to eat after, to take a protein shake, prior or post.  Firstly it is important to eat carbohydrates an hour before a workout so you can have sustained energy to fuel you through your workout.  Eating 1 hour before will allow the food to settle, so that you can push yourself hard without feeling it in your stomach.  A protein source immediately after the workout is extremely necessary. If you don’t have the chance to eat a well-balanced meal of high protein, greens and carbs, then drink a protein shake after. Your muscle tissue is torn after the workout and it needs protein molecules to feed it for recovery.  You can work as hard as you want in the gym, but you won’t get the most out of it unless you feed your body what it requires.
To reiterate take a mostly carbohydrates before, and mostly protein after.

6. Eat for your Body Type

Many people give advice to others in the gym about to lift and what to eat to get the results they have. Truth is you could follow exactly what they say and have totally different results. It all depends on your metabolism which reflects your body type (endomorph (soft features gain fat easy), ectomorph (thin, lean, hard to gain mass) or mesamorph (bigger build, muscular, can put on muscle mass relatively easy.))
If you are an endomorph you need to extremely focus on keeping your unsaturated fats low, cholesterol low, sodium low, and carbs whole / low glycemic index.  If you are an ectomorph,  your desire is more likely to be to put on muscle. Therefore you must eat heavier carbs to achieve this ( whole wheat-bread/pasta/rice). If you are a mesamorph  having a strong balanced healthy diet is key for reaching your goals.

Choose a Serving of Protein, Carbohydrates and Vegetables with each meal.

Proteins

Chicken Breast
Turkey Breast
Lean Ground Turkey
Low-Fat Cottage Cheese
Egg Whites
Roast Beef
Haddock
Top Round Steak
Top Sirloin Steak
Salmon
Tuna
Crab
Lobster
Buffalo
Lean Ham

Carbohydrates

Baked Potato
Sweet Potato
Yam
Squash
Pumpkin
Steamed Brown Rice
Steamed Wild Rice
Whole Wheat Pasta
Oatmeal
Barley
Beans
Corn
Strawberries
Melon
Apple
Orange
Fat-free yogurt
Whole-Wheat Bread

Vegetables

Brocolli
Asparagus
Lettuce
Carrots
Cauliflower
Green Beans
Green Peppers
Mushrooms
Spinach
Peas
Brussel sprouts
Artichoke
Cabbage
Celery
Zucchini
Cucumber
Onion

Apples
Apricots
Blackberries
Blueberries
Bananas
Cherries
Cranberries
Grapefruits
Kiwi
Lemons
Mangoes
Olives
Oranges
Papayas
Peaches
Pears
Plums
Rasberries
Star Fruit (Also my Fav.)
Strawberry
Watermelon
Tomato

Healthy Fats:

Nuts-

Almonds, Pecans, Peanuts
Avacodos Fish Oil
Omeg

a 3,6,9 Oil
Almond Butter
Avacado