Whey protein is safe to take for most people but there is one major side effect. Now this isn’t a side effect in the sense you might think about medicine having on your body. In some ways it’s actually much more intense and can even change your appearance!

Are you ready for it? The main whey protein side effects are that you’re going to get pumped with more muscle mass!

When you work out you’re stressing your muscles. Micro tears are appearing in the tissues. Post workout, your body needs to recover and rebuild your muscles stronger and bigger than before. Of course it needs to get the raw materials to do this from somewhere.

This is where whey protein steps in.

Because whey protein is such a high quality protein source the main effect it will have on you is to go right to your muscles and start making them bigger.  In fact, scientists have not been able to find a single substance in nature that works as fast or as well as whey protein does for building muscle mass.

Are there actually any adverse whey protein side effects? Some people have allergies to dairy products or are lactose intolerant. Whey is a byproduct of cheese making, so unfortunately those with dairy sensitivities should avoid it. In this case, it would be wise to avoid whey protein and go for another protein source.

Of course, this all depends on you working out hard and eating well. There is no shortcut to the top – that only comes with hard work and dedication. When used with a good bodybuilding regimen, whey protein is the highest quality source of protein you can possibly get.

 

Whey protein is the king of all workout supplements. It is derived from milk during the process of making cheese. This protein digests very quickly and has a high bioavailability. Bioavailability is just a fancy name for your bodies ability to absorb and utilize a substance. Whey protein is used to stop muscle breakdown from one of two sources. First, around workouts and second, after fasting (i.e. after waking up.) Follow the times laid out below and you will be building lean muscle in no time.

Upon Wake Up: Getting a good nights rest is mandatory for gaining muscle. The draw back to sleeping for 7-8hrs is your body is starved for fuel during that time. This is why a whey protein shake is crucial within 30 minutes of waking up. This will stop the breakdown of amino acids from your muscles to fuel your body/brain and turn you into an anabolic state.

Pre-Workout: Before your workout it is a great idea to take a whey protein shake about 30 minutes before you start training. This is important because after your body burns all the stored glycogen in your muscles(stored carbs), amino acids from muscle breakdown are used for fuel. Taking protein will give your body amino acids to halt the break down of muscle during training.

Post-Workout: This is by far the most important time to supplement with whey protein. Take a protein shake immediately after the end of your training. This will give your body a quick shot of amino acids and begin the process of rebuilding broken down muscle tissue and start building new muscle mass.

Supplement whey protein at these times and you will start to build lean muscle without a doubt.

 

Yes! We have all seen them. Gain 20lb of Lean Muscle and turn into the muscle beef you have always wanted! Sadly, to the dismay of everyone in 99% of the cases all that happens is you get a lighter waller and some extra weight around the mid-section!

Bulk Supplements Direct – Europes Fastest Growing Sports Nutrition Company – are commited to providing consumers credible and working supplements that build on, and deliver results when used with the current diet and training principles. Using the latest research in Sports and Performance, Bulk Supplements Direct have brought out numerous products that are taking the Sports Industry by storm!

However, it does not just stop there! As they do not rely on a reseller channel – Bulk Supplements Direct can pass on the savings to YOU the Consumer!

Products that are of interest are as follows

BSD Mass Gainer -

Bulk Supplements Direct brings you BSD™ Mass Gainer – allowing you to fuel your body with the macronutrients required for growth and weight gain.

We have created a blend in the ideal ratios using the correct ingredients which allows BSD Mass Gainer to be the premier weight gain of choice. Rather than fill the product with maltodextrin alone; we have used a Low DE [Dextrose Equivalent] Maltodextrin and blended it with another slow release carobohydrate – Oats. Together with the Protein and MCT’s you can be sure that this Mass Gainer will be fueling your body for optimal growth.

BSD™ Regenerate -

Bulk Supplements Direct brings you BSD™ Regenerate – probably the strongest all-in-one muscle and recovery formula on the market today!

Using the latest research we have formulated what can only be classed as one of the most cutting-edge blends used either as a Pre/Post Workout supplement or even a meal replacement!

Aimed to fuel your body for muscle and recovery, BSD™ Regenerate has the capability of packing on serious muscle to your body. Not only have we added 3 different protiens for sustained release; we have also utilised a combination of carbohydrates which will refuel your body as you recover from your intense workouts.

However, we did not just stop there! We wanted to ensure BSD™ Regenerate primed the body further for growth and recovery! With this in mind we added in proprietary ratio blend of Creapure, Glutamine, HMB, Ribose and Leucine.

So you can be rest assured that once you’ve gone through your intense training BSD™ Regenerate will be working to refuel, rebuild and regenerate your body to be bigger, stronger and better performing.

Both of the above products are excellent tasting and mix outstandingly!

For more info take a look at www.bulksupplementsdirect.co.uk



 

When it comes to bodybuilding, you need to know how to properly take care of your body through a correct diet, and good exercise. Let’s discuss how to build lean muscle mass through some very basic fundamentals.

The food that you put in your mouth is 70 to 80% of your fitness fat loss game. You are not going to lose the fat and build lean muscle if you are not monitoring what is going into your pie hole. Your post workout is extremely important. You have a 2 hour window to eat in order to get nutrients flowing quickly to your body parts in order to speed recovery of your muscles. Try to consume lean meats for protein or a protein shake 30 to 60 minutes after your intense workout to fuel the recovery process. 

As far as your workout you want to put your body in an intense workout. The more that you “stress out” your body the better. Try to workout at different times each day to “shock” the body. This will put it under tremendous stress, and the body will respond back by thinking, “We need more muscle to handle this!” Therefore the body will strengthen the muscles. Also keep in mind that good cardio is very important in building lean body mass. Instead of getting on a elliptical for 45 minutes on a constant pace, start at a fast jog with quick bursts up to a full sprint, and back to a jog. This is a great anabolic activator, which will burn the fat and at the same time harden the bodily muscle.

Click Here For More Extreme Bodybuilding Information

Working in the health and fitness industry as personal trainers and through simple observations I notice all the big mistakes guys constantly make. Let us briefly take a closer look at a few of these mistakes made by men from all over the world!

Mistake 1:Training Like A Professional Bodybuilder!

You are NOT a bodybuilder! Remember there’s a big difference between building a better body and body building. Bodybuilders have a distinct method of training that suits their genetics and their superior muscle building potential. When the majority of people use a bodybuilding program one of two things happens…

1. They get NO RESULTS and completely waste their time

2. They actually back pedal and get smaller and fatter!

‘But Why?’

These gifted individuals have the ability to train with a lot of volume and very little frequency and they can recover from it! i.e. they do dozens of straight sets and eat like a HORSE! (And let’s not forget to mention the extra chemical aids a lot of these individuals will use!) Now to the average lifter this means doing too much volume and breaking down more muscle than is possible for you to gain back when you are recovering, and then get fat from the amount of calories you consume in the hope that you will gain muscle.

Mistake 2: Using Workouts From The BIG Name “Muscle Magazines”!

The workouts you see in the ‘muscle mags’ are complete nonsense! They are fabricated by a writer who possibly has NO training experience. Do you honestly think the interview that goes along with the guy in the silly pants and nipple revealing low cut t-shirt is actually him? Afraid not, it is a magazine editor/writer copying workouts from past issues. Come on you know all the workouts are the same!

Mistake 3: Taking Training Advice From Your Local Gym Muscle Building Guru!

Ah yes, the local Hercules. He knows it all! Make sure you train twice a day and do forearms on a Monday morning and triceps on their own on a Thursday evening because your hormone profile is better then . . . COME ON! He is juiced and talking garbage. The guy he learned it from probably knows a bit but the information you are receiving is 2nd or 3rd hand information that has been passed down from meathead to meathead. DON’T LISTEN!

Mistake 4: Only Lifting Weights and Working The Beach Muscles (or mirror muscles)

Monday = Biceps, Tuesday = Chest, Wednesday = Biceps, Thursday = Chest . . etc.

Does that sound familiar? Yea its YOU training your mirror muscles! The ones you see from the front! Well there are two reasons why this is just plain stupid!

1. Your body will not let one bodypart develop too much if its opposing muscle isn’t developed at least nearly as much. i.e. as a safety mechanism your body will STALL chest development if you have a weak back. It makes sense . . you can exert more force pushing than pulling. Your body detects this and realises its at risk of injury so it inhibits growth.

2. Even if it were possible to just train these muscles you would LOOK ridiculous. You need to train the entire body for a leaner, more muscular look!

Mistake 5: Training With Either Really Low Reps or Really High Reps!

Training with low reps and high reps have their place but not in the following circumstances.

1. You are a nuisance and lift far heavier than you are able to! i.e. you cant even do one rep of the weight you are lifting and need a spotter CONSTANTLY. Lighting it up HE-MAN. You cant lift it!

2. You DO reps to failure with a silly little weight until you ‘feel a burn’ and you are under the illusion that this is hard training! Sorry! Join the aerobics class you will build more muscle there!

Mistake 6: Training Without A Properly Structured Training Plan

Saying you will train chest and triceps today does not constitute a plan!!! You NEED to have a weekly plan and monthly plan and even a quarterly plan, depending on your training level and seriousness about training. Now I do NOT mean writing down every rep and every set you do IN ADVANCE between now and Easter. But I am saying you must address your GOALS! Are you fat and still trying to build muscle when you could probably do with de-greasing and burning some bodyfat for a while and stop eating that full chicken and guzzling 8 protein shakes every day? Just a thought.

Mistake 7: Assuming Your Making Gains Because Your Bodyweight Is Increasing!

That’s most likely all that’s increasing, is your bodyweight! ‘I just want to be 200 pounds’ is a popular one in the gym . . sounds great. . but looks HORRIBLE in most instances! 3 cheers for the new guy in the 200 pound club who ate BIG MAC’s and ice cream and trained his chest 9 times every week for the last 2 years. He looks DISGUSTING! Yea that’s right. Being too caught up with that number is the main reason most trainee’s look ridiculous with their top off! They look ‘OK’ with a baggy sleeveless tank top but put them in a tight wife beater and you can see the MOOBS (MAN BOOBS) and that donut shaped belly button!

Mistake 8: Overdoing The DAMN Protein Shakes!

Having a shake in the morning then one at lunch with your fried chicken and then another after training and another after bed. . . ? You are going to get FAT. Now I’m not saying protein shakes make you fat but I am saying the accompanying 2000+kcals from the meals you had as well WILL! Have a protein rich meal and a post workout shake please! Your wasting money and storing fat!

Mistake 9: WASTING Your Money On Expensive and Useless Supplements!

‘Check this out lads I got the new ‘VASO JUDO PUMP 9000′ it makes you JACKED and PUMPED and DOUBLES STRENGTH, STRIPS FAT and makes you HOOOGE all at once and it also helps you LEVITATE and grow more FACIAL HAIR so you look UBER manly’ if you believe that sort of crap you deserve to be out of shape. STOP wasting your hard earned money please!

Mistake 10: Assuming That Woman Actually Like The RIDICULOUSLY HUGE Look!

Who really wants to be ridiculously HUGE? If you do, leave this website NOW. If you want to be lean and athletic and actually make physical improvements stay and read on. We aren’t plastic surgeons now so if you fell out of the ugly tree you stuck with that but we can however help you compensate. Ha, only joking I’m sure your not that bad. As you can see from our survey above 92.9% of women prefer the lean athletic look, not the big and bulky look. I don’t understand it I’d rather be able to perform everyday activities and sprint once in a while than be restricted by my size? That’s just me?

erybody wants to compete in a bodybuilding contest. But whether you want to compete or not you know one thing, you want big muscles. Muscle building tips in this article are meant for the average person.

1. Eat right: Of all the tips for building muscle, this one is perhaps the most important aspect of muscle building but which most people get wrong. The most important food group is protein, though you should not neglect the other groups. Aim for 1 gram of protein per pound of body weight.

2. Mental attitude: This is also of vital importance too. Muscle building, or bodybuilding if you like, is a journey not a destination. You will hit plateaus along the way, when you just can’t seem to make gains no matter what you do. Also, the results get less and less noticeable as you advance. But you must push on and sets higher goals all the time. In this game you either move forward or backward, there is no midway. Keep visualizing the person you want to be and believe it can be done.

3. Pre-workout meal: The purpose of a pre-workout meal is to prepare your body for the attack ahead and give you energy throughout the workout period. This meal should be taken about one hour before the workout session. This meal should be rich in complex carbohydrates to ensure adequate energy levels.

4. Post workout meal: As soon as possible (within one hour) after working out you should replace the drained fuel by taking down a mixture of protein and carbohydrates. A good quality meal-replacement shake works best here, but you can also drink something as simple as chocolate milk.

5. Train with intensity: Your aim should always be to lift slightly heavier weight each workout. It doesn’t always work this way so don’t beat yourself too much if you are not able to do this. Try to go beyond your comfort zone without risking injury.

6. Go heavy: If you just aim for cuts, you may never get big. If you aim for gradually increased strength you will eventually get both. Use the heaviest weights that you can handle without losing form. Just make sure you are thoroughly warmed up before tackling your heaviest weight. Do not try to go heavy at every workout week after week though.

7. Pyramid the weights: Pyramiding means using consecutively heavier weights with each set. You can also pyramid down, stripping the weights gradually with each set. Mix it up on different days to shock your muscles and keep them guessing.

8. Compound movements: Those impressive-looking machines in the gym are not what will make your muscles grow. If you want faster growth, use free weights and compound exercises. Compound exercise hit the target muscles as well as other muscles that are forced to assist. Think bench press, should press, barbell squats, barbell or dumbbell curls, triceps extensions, bent over rows, dead lifts etc.

9. Supplement it: You should eat six to eight small meals each day. Few of us have enough time to prepare that many meals, no to mention nutritious well-balanced. Also, modern farming has increased food production but compromised on the nutrients. This is why you need nutritional supplements including vitamins and minerals.

10. Rest: It is during rest that your body begins to tear down and rebuild muscle fibers that you trained, causing growth. The importance of adequate rest between workouts cannot be overstated. Having a workout split also helps as you train one or two body parts while the rest are resting.

Most of us have had experiences with veterinary drugs… simply incredible drugs that generally are targeted towards horses or dogs… and the ensuing results have probably always been spectacular. However, when you first start, the concept of ingesting something intended for our four legged friends can be a bit jarring. You wonder if you’re going to take Winstrol and end up jumping 5 foot fences, or if you’re going to get on all fours, pee on your neighbor’s mailbox and chase a rabbit if you sample some of Fido’s hormonal medication – and haven’t we all had a moment on all fours where it’s been embarrassing? Scratch that.

Look, there’s definitely a reason that veterinarian drugs are desired by many and why taking the lead of race and show horse performance may be the best plan. Sport horses are insanely amazing athletes. Not just your typical race horses, but dressage horses, jumping horses, cross country and steeplechase horses, and so many others there are too many to mention. Basically, these capable athletes are not only as aesthetically pleasing and as muscle solid as you are as a bodybuilder, they tend to be really geared up for performance. They perform like well-oiled machines. Much of that is genetic predisposition and they have evolved over the years to become such powerful animals. But, a lot has been cultivated beyond the regular level of performance and conditioning by way of animal performance and growth drugs and equine specifically equine sports supplements.

Oh yes, these hooved homies are supplement junkies much like you! Alright, they aren’t, but their owners certainly are. As a matter of fact, the equestrian world is downright fanatical when it comes to “getting the edge. It’s really quite astounding that trends in the equestrian world so closely resemble the main threads of bodybuilding supplementation. We tend to take creatine, horses take creatine. We take Gamma-Oryzanol, horses take G-O. Horses take Glucosamine and Chondroitin, and we take it, in addition to Hyaluronic acid (horses took it first) and the list just keeps going on and on.

The idea is, horses and people aren’t so different in regards to athletic needs. While bodybuilding may be considered an aesthetic-only pursuit, those of us who train all know that in the gym, it’s all about obtaining higher levels of performance! The most exciting thing is, there is a supplement that is based on horse performance principles that is like the supplement version of we have all enjoyed out of veterinary Anabolics over the years. It really is the equivalent in regards to supplementation – something that has up until now been very difficult to obtain in the bodybuilding world.

I used to think that having a supplement that was as good as Winstrol and Equipoise are as an AAS, would be an impossible dream. Based on pre-workout (energy), workout (anti-fatigue/ lactic acid blocking properties) and post-workout (recovery), it’s like vet Anabolics – you tend to get the most clear results for the fewest hassles. It’s a real “bang for the buck” supplement in the same way Winstrol-V and Equipoise is a damn good steroid cycle! And believe you me, the pre-performance and recovery aspects of the equestrian supplement world are vastly more advanced than the human side.

The human version of this equestrian supplement is called TridenosenH, I believe it’s still a littler hard to find, but maybe do some searching on the Internet to see what you come up with. Believe me, this marriage of the equestrian supplement world with the human one is an advancement that’s been long awaited, especially by me.

Muscle Building Aminos – An Overview

The amino acids found in food make up proteins and are absolutely vital for life. When digested they are used to build and form new tissue and cells that are essential for all living things. In humans these proteins are used to build and maintain the skin, eyes, heart, muscles, bones etc.

As amino acids are so important for life itself it is beneficial to know a little bit more about how amino acids work and how they affect muscle building.

There are 20 standard amino acids, of which 8 are known as essential amino acids. These aminos cannot be synthesised by the body and must therefore be consumed as part of our diet. The other 12 amino acids are known as non-essential as they can be synthesised if not consumed in a regular diet.

As 8 amino acids are essential it is important to know exactly what these are and what foods contain them if you want to get the most out of your diet and supplement regime.

Eating a balanced diet is always the first step to being generally healthy and reaching your specific goals of building muscle or losing fat and this is no different to attaining your amino acids. However the following 8 amino acids are of particular importance:

Branched Chain Amino Acids

The three branched chain aminos are Leucine, Valine and Isoleucine. Branch chain aminos make up roughly 1/3rd of skeletal muscle and are the most important amino acids in the manufacture and maintenance of muscle tissue.

Leucine

Leucine has been shown to increase protein synthesis when taken as an individual supplement post workout. Research has studied the effects of carbohydrate, carbohydrate & protein and carbohydrate, protein & leucine post workout. It was shown that the carbohydrate/protein/leucine supplement increased protein synthesis and reduced muscle breakdown to a greater extent than either of the other two supplements.

Isoleucine

Isoleucine is very similar to leucine. Isoleucine promotes muscle recovery, regulates blood-sugar levels and stimulates HGH release.

Valine

Valine works in conjunction with the other BCAAs to help build and preserve muscle tissue.

Lysine

L-Lysine is a necessary building block for all protein in the body. L-Lysine plays a major role in calcium absorption, building muscle protein, recovering from surgery and the body’s production of hormones, enzymes, and antibodies. Lysine maintains a positive nitrogen balance in the body creating an anabolic (muscle building) environment. Lysine can be found in spinach, eggs, meat and poultry.

Histidine

Histidine is a precursor to histamine, a compound released by the immune system when an allergic reaction occurs. Histidine also protects nerve health and is essential for the growth and repair of tissue. Most normal individuals attain enough Histidine through their normal diet.

Histidine is also a precursor to carnosine biosynthesis; the only other amino acid is for this is beta-alanine. Histidine is therefore very important for carnosine production. An increase in carnosine levels can boost the buffering capacity of muscle by 20%, which in turn dramatically increases muscular performance and work capacity because of the delay of muscular fatigue.

Histidine can be found in dairy, meat, poultry, fish and wheat amongst others.

Phenylalanine

Phenylalanine improves mood, memory and general motivation. Phenylalanine also eventually increases levels of dopamine, norepinephrine (noradrenaline), and epinephrine (adrenaline) through its convertion to L-Tyrosine in the body. These are powerful neurotransmitters needed for normal operation of the nerve system.

Phenylalanine also helps manufacture glutamine; important for muscle growth. Phenylalanine can be found naturally in dairy, almonds, seeds and avocados amongst others.

Methionine

Methionine is an important amino acid to bodybuilders. Methionine aids in the breakdown of fats and can lead to increased testosterone production. Methionine also decreases levels of fat in the bloodstream potentially decreasing adipose tissue (fat tissue). Methionine is also one of three (with arginine and glycine the other two) amino acids that make up creatine in the body.

Methionine can be found in eggs, meat, fish and lentils

Threonine

Threonine is used in the function of the immune system and the production of antibodies. Threonine is also used to form collagen and elastin; two very important binding substances.

Threonine can be found in dairy, meat and eggs

The non-essential amino acids

Not all the non-essential amino acids will be mentioned but simply an overview of the most important for bodybuilding purposes.

Glutamine

Glutamine is the most abundant amino acids in the body and as such is involved in more metabolic processes than any other amino. As glutamine is involved in metabolic processes (the rate at which building or wasting processes occur) it is of particular importance to bodybuilders.

Here are some of the benefits of glutamine:

A substrate for DNA synthesis Major role in protein synthesis Primary source of fuel for enterocytes (cells lining the inside of the small intestine) Precursor for rapidly dividing immune cells, thus aiding in immune function Regulation of acid-base balance in the kidney by producing ammonium Alternative source of fuel for the brain and helps to block cortisol-induced protein catabolism

Glutamine therefore is very important for overall health and the preservation of muscle tissue. But glutamine is non-essential so do we need to supplement with it?

Glutamine Pros & Cons

Glutamine is non-essential so it is already produced in the body when needed – so why supplement with extra glutamine? Further to this, glutamine is also used as a fuel source around the body, in fact sometimes more readily than some simple sugar carbohydrates. Therefore the body will just use supplemented glutamine as energy rather than storing it or using it for the processes named above.

Do we need to supplement with glutamine at all? During a bulking phase probably, well let’s say more than probably, not. During a bulk excesses of food are eaten so there is a more than plentiful supply of glutamine in the body.

However during a phase of dieting glutamine may be beneficial. During a diet carbohydrates will be low and glutamine can be used as a source of fuel therefore sparing muscle protein to be used as energy. The result is prevention of muscle breakdown whilst losing bodyfat.

To summarise, glutamine can be a beneficial supplement when used correctly and wisely, just like all other supplements.

Arginine

Arginine is the immediate precursor of nitric oxide, urea, ornithine and agmatine and is necessary for the synthesis of creatine. For being a precursor of NO, (relaxes blood vessels), arginine is used in many conditions where vasodilation is required. An increase in nitric oxide levels has become widely known as ‘the pump’, where blood flow is substantially increased to muscle tissue creating muscle fullness and a pumped feeling.

Supplemental L-arginine in high doses is used to increase blood flow to muscles, which in turn can boost nutrient uptake, decreasing recovery times.

Arginine also plays an important role in hormone production including growth hormone (GH).

Arginine can be found in cottage cheese, milk, beef, poultry, salmon, shrimp, tuna, wheat, oats, nuts and seeds. However to attain the extreme effects of vasodilation arginine supplements must be taken due to the highly concentrated dose.

HMB

Beta-Hydroxy beta-methylbutyric acid (HMB), or beta-hydroxy beta-methylbutyrate, is a metabolite of the amino acid leucine and is synthesized in the human body. It plays a part in protein synthesis. Similar to all of the non-essential amino acids, HMB does increase protein synthesis and can be used to spare muscle protein from being degregated in a glycogen depriced state (diet). Therefore HMB supplements would only be recommended in a cutting phase.

Conclusion

As you can see, the essential amino acids are just that, essential. These need to be consumed on a regular basis in both a bulking and cutting phase. For everyone that eats meat on a regular basis you will be eating ‘complete proteins’ but for all you vegetarians be sure to rotate your sources of food as plant sources never contain complete proteins and therefore not all amino acids.

In respect to some specific aminos such as L-arginine, L-glutamine and HMB there is some evidence that they will prevent muscle breakdown during a cutting phase, however their effectiveness during a bulk and the subsequent overeating of protein that occurs is somewhat unproven.

The benefits of BCAAs are undoubted. Taking BCAAs post workout has been shown to stop muscle breakdown from activity and start muscle building quicker than not taking them.

In respect to building muscle and keeping it the main point you have to remember time and time again is that amino acids come from eating protein. Eat enough protein and the aminos will do their job; even though this is a blunt statement it holds true. Where supplemental amino acids excel is the extra few percent that can build slightly more muscle mass during a bulk and preserve slightly more muscle mass during a diet. In the long term this may add up to significant gains.

About Protein

To understand the significance of protein intake to weight training individuals it will be helpful to get a little technical and start at the source of everything: What exactly is protein? and, What impact does it have on us?

Definition of Protein:

Protein is a formation of complex, organic macromolecules consisting of carbon, hydrogen, oxygen, nitrogen, and sulphur. It is composed of one or more chains of amino acids. Proteins are fundamental components of all living cells and substances that include enzymes, hormones, and antibodies. These are all extremely important and are required for the normal function of an organism. Protein is essential in the diet of animals for the growth and repair of tissue and can be obtained from foods such as meat, fish, eggs, milk, and legumes. In recent times it has been developed into more potent forms in bodybuilding supplements that are widely used to facilitate intense training.

Definition of Amino Acids:

Chemically, an Amino Acid is an organic compound containing an amino group, a carboxylic acid group, and any of a variety of side groups with a similar chemical signature. They can link together, by peptide bonds, to form proteins or, can function as chemical messengers and as intermediates in metabolism (a conversion to other useful substances). They are the building blocks of protein at its most basic form. There are 20 types of amino acids, 8 of which are essential. This means that they must be attained from food as they cannot be sourced from the body like the non-essential amino acids can.

Definition of Branched Chain Amino Acids (BCAAs):

The Amino Acids Leucine, Valine and Isoleucine are called “Branched Chain” because they have a different molecular structure to their brethren. They are 3 of the 8 “Essential” amino acids and are supplemented into diets in an effort to keep the body in an anabolic state (a positive state of growth). The reason they are called BCAA’s is because their structure indicates that they “branch” off another atom instead of forming a straight line in the usual pattern. This tends to make them more versatile and more useful, especially for intense weight training.

BCAA supplementation can assist skeletal muscle growth and maintenance, enhance fat loss, aid energy stores, increase protein synthesis and inhibit the breakdown of proteins. There has also been some indication of increased anabolic hormone release. For weight training and athletic purposes it is desirable to keep your body in a state of positive nitrogen balance which means that you are never lacking in usable protein for growth and maintenance. Ingestion of BCAAs can help this.

Another important BCAA characteristic is the available metabolic conversion to useful energy in times of physical stress from extended exercise activity. There is a process called the Alanine-Glucose Cycle whereby a BCAA is released from muscle cells and is broken down into nitrogen and carbon. The nitrogen unit forms an Amino Acid called Alanine. This in turn is used to form a glucose unit which is immediately utilized for energy production. The carbon molecule is directly burnt as fuel. Thus the blood sugar levels are maintained sustaining energy production and vitality.

Measurements of Protein Quality

Biological Value (BV):

The Biological Value (BV) of a Protein is a number that indicates how well the body can absorb and utilize a protein source. The higher the Biological Value of the protein source you take, the more nitrogen your body can absorb, use, and retain. This means that proteins with the highest BV promote the most lean muscle gains. Whey protein should have the highest BV value rating at 100 while its bodybuilding supplement derivatives apparently rate even higher. It should be noted that these ratings of over 100 BV are still a matter of contention because the method suggests that a score of 100 is an absolute maximum. To me this indicates that the entire rating scale needs to be altered so that all protein sources are put into a realistic perspective. However, for this article, we will assume that all whey products are rated somewhere between 100 (for basic whey protein) and 159 (for the most pure whey protein isolate). It has been said that the process of measuring BV is over-simplified and that ratings of over 100 are not realistic but you can still use these measurements as general guidelines.

Protein Efficiency Rating (PER):

The protein efficiency ratio determines the effectiveness of a protein through the measurement of animal growth (normally in rats). This technique requires the ingestion of a test protein then the measurement of a subjects weight gain in grams per gram of protein consumed. The calculated value is then compared to casein which has a standard value of 2.7. If the value exceeds 2.7 it is considered to be an excellent protein source. Because this test is performed on rats it does not necessarily draw a parallel with humans. It is merely a general guideline.

Net Protein Utilization (NPU):

Net protein utilization is a similar test to biological value (BV) except that it involves a direct measure of retention of the absorbed nitrogen. NPU and BV both measure the same parameter of nitrogen retention but the difference is that BV is computed from the nitrogen absorbed and NPU is attained from nitrogen ingested.

Protein Digestibility Corrected Amino Acid Score (PDCAAS):

PDCAAS is based on the amino acid requirements of humans. A protein scoring of 1.0 means that the tested protein source meets all the essential amino acid requirements of humans according to the Food Agriculture Organisation (FAO) and the World Health Organisation (WHO). This rating is thought of as the best and most useful but it does not factor in digestibility.

Percentage Protein (%P):

The percentage of a protein source that is actual protein.

Available Protein Source Values:

Protein BV PER NPU PDCAAS %P

Whey 100 3.2 92 1.13 25

WPC 104 3.4 99 1.15 30-80

WPI 159 90+

Casein 78 2.7 76 1.18

BovCol 3 1.0 49-65

Egg 94 3.8 96 1.17 13 (whole egg) -70 (concentrate)

Soy 74 2 61 0.96 38 (whole beans) – 90 (isolate)

So…

I have included the above science lesson to make this article a little more involved and interesting. I’d like to encourage you to think about what you are putting into your body and what impact it has on you. Some of it was probably a little hard to understand but it should help you to comprehend the importance of the role of protein to us crazy weight trainers.

In the next section I will discuss the main types of protein used in the diverse world of supplements. Because there is so much choice out there I feel there is a need to clarify the meaning of all these major players. Trends, advertising and bad advice can have a massive negative effect on your health (and your wallet). You need to be informed and sensible to make decisions with your nutrition that will ensure your goals are reached quickly and safely.

Common Protein Sources

1. Whey Protein

Whey is a protein fraction from milk known for its high level of BCAA’s and excellent nitrogen retention. It has a Biological Value of 100 containing about 25% protein and is extracted from milk curd (the by-product of cheese-making). Whey is the king of proteins because it has a balanced and complete amino acid composition with high levels of leucine, one of the most important branched chain amino acids. As discussed earlier the superior biological value of Whey Protein guarantees that more of what you eat will be successfully digested and retained. It is quite low in lactose and breaks down rapidly providing a substantial influx of amino acids. This makes it easy to drink and digest and ideal for a post-workout protein drink. Many advanced derivatives from this useful protein source have been developed.

2. Whey Protein Concentrate

Whey Protein Concentrate (WPC) has a similar Biological Value to basic whey protein but contains up to 80% protein per serve as it is in a more concentrated form. Although it has a lower biological value and higher levels of fat and lactose than Whey Protein Isolate (WPI) there is only a little difference in its ability to support muscle growth and recovery. It is a cheaper purchase with quality protein that has not been denatured and can work better in a blend with WPI rather than taking it just on its own.

3. Whey Protein Isolate

Whey Protein Isolate contains at least 90% protein. It is the most pure form of whey protein containing almost no lactose and fat making it ideal for a rapid low-calorie, high-protein intake. WPI products often taste nicer and are easier to digest but are more expensive than WPC and other protein products. It is also useful in blends allowing the less pure protein sources to digest slower for a longer protein release within the body. To avoid denaturing the protein and to maintain a high level of sub-fractions (useful and healthy, biologically-active structures) the processes involved in the concentration and purification of the protein must occur at low temperatures and a higher pH. It is expensive and tricky to achieve this.

4. Hydrolyzed Whey Protein

When a whey protein is hydrolyzed the natural protein structure becomes denatured severely reducing the biological activity. The hydrolysis process breaks apart peptide bonds which destroys small biologically active whey protein structures that have very beneficial roles in the body other than pure protein delivery. You can still get a broad amino acid composition and a high protein percentage of about 95% from hydrolyzed protein but you will miss out on the healthy sub-fractions which include: alpha-lactalbulmin, beta-lactoglobulin, bovine serum albumin, glycomacropeptides, immunoglobulins, lactoferrin, lactoperoxidases, lysozyme and other substances all of which have antioxidant, anticancer and immune support functions.

5. Ion-Exchange Whey Protein

This is a technical process that focuses on the positive and negative charges of the ion properties of whey protein. It is produced by taking a whey protein concentrate and running it through and ion-exchange column to isolate pure protein material from the whey. This is followed by ultra-filtration methods to purify and concentrate the protein further allowing very high protein content and rapid absorption when ingested. It contains at least 95% protein and is a clear liquid in its true form. Unfortunately, like hydrolyzed protein, most of the beneficial sub-fractions are lost in the process and chemicals are involved.

6. Micro-Filtration Whey Protein

Micro-Filtration is a generic banner under which an array of similar techniques is used to filter whey protein particles through high-tech materials such as ceramic filters. The type of apparatus employed and the size of the holes in the filtering membrane determine the name given to the technique used. It is a non-chemical technique that filters and purifies whey protein at low temperatures resulting in very high protein content without sacrificing the biologically-active sub-fractions. It seems to be the superior method of quality protein extraction.

7. Casein

Casein is the primary fraction of milk protein (the other of course being whey protein) and has a biological value of 78. It is the insoluble protein fraction of milk and is digested and absorbed more slowly than whey providing a slow but consistent intake of amino acids. This means that it is very beneficial and can help to keep your body in an anabolic state when fasting during sleep or at other times when you cannot eat. Casein protein has many active peptide sub-fractions which will reach your body intact if the processes used to extract, concentrate and purify it do not denature it.

8. Bovine Colostrum

Colostrum is a fluid produced by the mammary glands of female mammals prior to milk production. It has a high concentration of immunoglobins, antimicrobial agents and hormone factors and provides major immune and gastrointestinal system benefits.

Bovine Colostrum Powder is a supplement that provides a lactose-reduced and fat-reduced protein source with anabolic peptides and other bioactive components that can support intense training, muscular growth and health. The downside is that even though it has a superior nutritional value a lot of these extra goodies won’t get absorbed in a human body like they would with a newborn calf.

9. Egg Protein

Egg protein has a high Protein Efficiency Ratio (PER) and is used as a standard or bench mark for protein quality of other protein sources. Usually the egg white is used in a powdered form to reduce the high ratio of cholesterol found in the yolk (around 78%). However, the yolk is also high in protein, vitamins and minerals. Whole eggs are a more complete, nutritive food containing a very high level of essential amino acids which make it a superior protein source.

10. Soy Protein

Soy is an excellent source of vegetable protein. It is unique because it contains all of the essential amino acids making it a very impressive food and a complete protein. It has been shown to reduce the free radical formation from the oxidative stress of exercise. These antioxidants, which are called isoflavones, also help fight things like cancer and are not found in whey protein. The supposed drawbacks of soy protein are the contained phyto-oestrogens which would seem counter-productive to the acquisition of muscle mass and strength. Its amino acid pattern while very good is still inferior to that of milk proteins. The benefits still outweigh the drawbacks so it should encompass a portion of your protein intake.

Conclusion

With nutrition my philosophy is always about balance. I don’t like extreme or narrow-minded views of any kind because there is always something useful and important in all ideas be it large or small. You don’t want to miss out on something great.

You must eat a well-balanced and nutritious diet before you even think about adding supplements. Your natural protein sources should include fish, chicken, beef, turkey, kangaroo, egg and legumes and any other healthy choices that you enjoy eating. Eat plenty of vegetables, fruits and salads. The more colours the better.

When it comes to the protein supplements my recommendations are:

- Use a micro-filtered whey protein isolate for immediate, pure protein absorption before and after a workout.

- Throughout the day use a quality whey protein concentrate for a more consistent release of protein within the body.

- Before going to bed take a casein-based supplement for a sustained released of amino acids while you sleep.

- To involve the soy protein element use a low-fat soy milk for your mixer instead of cows milk or use a soy protein isolate occasionally instead of whey protein isolate.

- Because bovine colostrum powder is expensive and concentrated just add a small amount (about 2 grams) to your normal protein shake once or twice a day.

- Eat eggs 2 or 3 times a week, half whole, half egg white only. If whey products don’t agree with you then try a concentrated egg protein powder.

- Carry a supply of BCAA capsules in your bag to break up periods when you don’t have time to eat or make a protein shake. This will help to keep your body in an anabolic state.

- Include a fibre supplement, such as psyllium husks, in every protein shake to maintain the health of the gastrointestinal tract. It will it will aid the digestion and absorption of the protein by slowing it down.

- Drink lots and lots of water.

I hope this article was helpful to you and will assist you in your choices regarding protein intake. Be sensible, train hard, eat well and enjoy yourself.

For more information on nutrition and the finest weight training programs on the internet go to Global Weight Training and see me in person. Training is my passion. You will love the results.

Nutrition is probably THE most important part of building muscle. In fact, I’m willing to go a step further and say that you will NOT build muscle without the proper nutrition.

You could have the best bodybuilding workout in the world but if you don’t have good nutrition, you’re not going to get anywhere. The same applies to weight loss. You could run all the time but if you are eating junk food you aren’t really going to lose the weight.

For building muscle the number one thing to keep in mind is you need protein. Protein is the building block of muscle. A lot of people will argue about how much protein you need but a good rule of thumb is one and a half to 2 grams of protein for every pound you weigh.

So, say you have an individual who weighs 160 pounds he needs 240 to 320 grams of protein every day. Personally, I’d recommend between one and two times your body weight. Also, it is important to eat healthy.

To build muscle, there are a couple of important times you need to eat. You should eat immediately after you lift. It’s important to get protein immediately after lifting. Preferably you need whey protein, which you can get from a supplement and just mix with juice, milk, or water.

One of the things that have helped me gain a lot of muscle the past few years is taking a pre-workout and post-workout shake.

I take a scoop of whey, mix it in 12 ounces of juice or Gatorade, and add some creatine and/or glutamine. I sip one before and after working out and it’s helped me gain about 30 pounds of muscle the past 2 years.

When you lift weights your body is going to be using a lot of glucose, so in order to refill that and repair the muscle you need carbs right after training. I’d recommend that you get that from fruit juice, like grape juice, or from a sports drink, like Gatorade.

When you lift weights, you’re using up all your glucose and you need to replace that so it can repair and build your muscle tissue.

Certain types of fat are definitely good and other types of fat aren’t going to help you at all. There is saturated fat and polyunsaturated fat and you want to keep the saturated fat low.

If you’re having a meal that has over 5 grams of saturated fat and you are eating that all the time that is probably going to be too much.

You can get good fat from peanuts, peanut butter, flaxseed or lean meat.

Everybody needs to be getting a multi-vitamin. I would also suggest as I said earlier a 100% whey protein and for a lot of people creatine is a great supplement and also a multi-mineral and flaxseed.

For breakfast, some of the foods I have are egg whites, orange juice, bananas, oatmeal, whole wheat bread, bagels, and meal replacements.

I don’t eat all of these, I pick and choose depending on my mood, but I like to vary it.

For lunch, I have tuna, chicken, fish, lean red meats, brown rice, and a ton of green veggies like brocolli, green beans, and asparagus.

For dinner I usually have tuna, other fish, steak, hamburg, chicken, turkey, or another lean meat. I also have either brown rice or a potato. And more veggies. You almost can’t eat enough veggies.

In between meals, I’ll usually have a meal replacement shake or whey protein shake. To build muscle, you need to be eating every 3 to 4 hours.

For supplements, I currently take a multi-vitamin, fish oils or CLA, whey protein, creatine, and glutamine. I only use supplements that have been proven to help build muscle, lose fat, or increase strength. The rest I stay away from and save my money.

That’s basically how you set up your nutrition to build muscle mass.