Chris and Heidi have tried to make this program as simple as possible! Are body likes whole portiens. Dr, Bombay Actually, cardiovascular training does help with muscle-building, indirectly. You are the reason people in this country think medicine is the answer. You may want to experiment with creatine but remember it is a supplement and is not necessary to gain muscle mass.
What Are Protein Powders?
To build a pound of muscle, Lewin explains, the body needs between 10 and 14 additional grams of protein per day. Some of these powders have 80 grams of protein per serving. All your body is going to do is break it down for energy. And too much protein can be hard on your kidneys and your liver.
The most protein you would need per day is grams. That sounds like a lot. But one 4-ounce hamburger contains 30 grams of protein, 6 ounces of tuna has 40 grams, and a single ounce of cheddar cheese has 7 grams. Protein is important for young athletes too. Recommendations from the Academy of Nutrition and Dietetics for teenagers are based on pounds of bodyweight rather than kilograms.
The average teen needs 0. Teenage athletes, according to the Academy, need more -- 0. The Academy cautions, though, against teens using protein supplements. Excessive protein can be hard on the kidneys.
It also can contribute to dehydration. To avoid those risks make sure your teen gets his protein from high protein foods in his daily diet. First, ignore the conventional wisdom, which says to take protein powders immediately after a workout. Throughout the day as a snack or meal replacement, says Lewin, but not in the immediate time period surrounding your workouts. Vitamins and Supplements Feature Stories.
I recommend any vegetarian who believes they are being healthier by eating no meat read the following post by Dr. It is always good to read both sides of any story, but it is even more important to do so when it is your health at risk.
Vegetarianism is not healthy. I'm vegetarian and work out with a personal trainer at a well-respected medical center's fitness facility. I also go to the Cooper Clinic annually for a physical as part of my company's exec risk mgmt program and the doctor at Cooper considers vegetarianism not only healthy but preferred. I'm 47 and twenty-something muscular carnivores are always surprised to learn that I'm vegetarian because of my physical condition.
Of course you're welcome to believe what you wish to believe but I'd rather trust well-paid professionals I know personally than find some internet article that happens to say what I'd like to hear.
Calling meat "flesh" drowns out the rest of your argument, even if it is factually correct. If you want to become a gorilla, which is what some guys are looking for, because somehow they got it in their heads that women like that kind of thing, by all means, shove 1. If your looking to be chiseled ripped and lean, you only need. If you get too big, your only going to end up looking like a big fat burly dude even if you don't have the body fat, and you'll be slow and sluggish on the basketball court or any other sporting activities.
Also, never neglect cardio exercises in the gym in order to build bulk. Actually, cardiovascular training does help with muscle-building, indirectly.
If your cardio is spot on, you'll have much more endurance during weight-training, allowing you to max-out your sets. This is the cycle many amateurs miss, so they end up looking like crap. Not true, most bodybuilding trainers would recommend cutting out most or all of your cardio when trying to bulk up.
This is especially important for someone with a smaller frame, who has a difficult time adding muscle, due to the way daily cardio kicks your metabolism into overdrive. My point is this: If you are just looking to get big, then yes, cut out the cardio. I'm an opponent of this.
I'd much rather be ripped and lean. To me, someone who's putting away 5, calories a day, and 1. I want to be healthy. Anything below grams and I'd be wasting my time in the gym. Nuitrition is as essential as exercis This article is ridiculously complicated. Just keep doing what you're doing while eating 3 or 4 Big Macs and water a day. Lose the fries and coke. You don't need them. If you're still gaining weight then lose 1 Big Mac per day.
If you're losing weight then add a Big Mac. I'd go for the extra pickles by the way. Reading both of your posts, I cannot figure out why either of you feels the need to put their ignorance on display.
A big mac contains calories of which calories are from fat. Go find a nutritionist or doctor that will recommend your "advice" to anyone for any reason.
You little boys need to sit down and shut up while the big people are talking. This article cracks me up. If you want to gain muscle there is a lot more then just eating some protein. And the statement " In addition, it is important to consume adequate amounts of carbohydrate, both before and after workouts, as this is the fuel that your muscles actually run on.
You want high quality protein that is high in the amino acid Lucine which whey protein is. I think g post workout is the min you want to consume to put on mass. But before that you need to make sure you have a healthy hormone profile and most importanly a health G. If you have a healthy GI then you can consume 2 g of protein per lb with no problem, but it needs to be high quality protein, not the cheap protein shakes you find at gnc.
Do the research, take care of your body. Looks like some of those protien estimates are way to high. For most people, the daily requirement can be calculated like this, For athletes or those who workout at that level, multply the kilograms by grams of protien. The average person should use protein powder only if your not consuming enough from food, and sometimes we dont. I have about 10 g of protein with my oatmeal every morning.
Also, to much protein can get you constipated AND mess with your kidneys. To add to that, excess protein gets turned into fat!! I have nothing against supplementing with protein, but you really have to figure out if maybe your meals could be just include more. Always consider trying more protein rich foods and less protein supplements. Lastly, protein from food has extra vitamins and minerals that enhance how food protein is digested and used in your body.
Protein powder is just, well, protein powder. There is an overwhelming amount of information out there about how much protein you should ingest on a daily basis to build muscle. There is also some very strong scientific evidence that supports the idea that excess protein will not be metabolized by the body so the rule of 1. Bottom line is that everyone is different and although the guidance provided maybe true on all accounts, you still need to experiment and find what works for you.
Excess protein in my diet makes me sluggish, I have found that I can build muscle fairly quickly by ingesting around. Younger bodies also tend to be able to more efficiently use a wide range of fuels. So Some might find a Big Mac will give you the right amount of nutrition..
It amazes me that when an article provides correct info, you have everyone that thinks their routine is the right way, assuming everyone that comments on here is a nutrition and fitness guru I'm inclined to agree with some of you, about the amounts of protein and the quality mattering. However, for those of you that are either mis-informed or retarded, less protein in your diet will lean you out, but the article wasn't regarding a lean diet.
It was about one guy that drinks a post workout protein shake. However, I also sought the direction of my physician and according to my health is what I went on. I am not an expert fitness trainer or a nutritionist either, so check with your physicians before you take any internet advice.
Toby, just a word of advice. Try Vitamin Shopper or Vitamin World. The article actually understates the amount of protein recommended for putting on bulk. The correct amount would be 1 gram per pound of body weight. Immediately following a workout 40 grams should be taken because the body is able to absorb more protein than other times thus making it the most important meal of the day. And I also disagree that protein powders are a scam.
They don't need to be taken multiple times per day necessarily but they are good for a meal immediately following a workout. One thing this article left out is that it is important to drink plenty of water when taking creatine. Not only to protect the kidney', but also to prevent cramping. The article is a step in the right direction. Why do they have to always throw in"supplement companies are unregulated. It would be interesting to know how many people died from unregulated supplements versus regulated fda approved pharma products.
There are gaps such as no requirement for expiration dating or stability data for the active ingredient, but at least it's a start. Not all creatine is created equal, stay away from brands made in China, stick to those made in Germany and have the Creapure logo such as from the Life Extension Foundation. You can find it on iherb. Not all protein is created equal either, but its not rocket science, any decent whey will do. My advice is to pay attention to how the protein is processed: I would choose products using the CFM since they don't strip out the beneficial Lactoferrin may have cancer fighting properties the way the ion-exchange process can, and has less beta-lactalbumin which in some individuals can cause some gastrointestinal distress.
Personally, I find any product from Muscletech to be extremely overpriced for what's in the bottle. A better if not cheaper alternative would be the cfm from http: I've taken to eating a healthy french toast breakfast or lunch before working out, with great results.
Its delicious and has plenty of protein and carbs. To be perfectly honest, I have not had time to track down the data though. I do have an issue with TIMING of protein even carbs data, but I do think it is a good idea consuming more protein and calories, within limits ,. One of them being the Cribb study which seems too good to be true and was not reproduced recently.
So, for the extra few calories and easy of compliance I still vote for protein post training in the mean time. Open to any data that you have of course! The fastest may to build muscle mass is to do an anaerobic workout just before lifting. When you are in an anaerobic state this prevents testosterone from dropping during the workout This is a defense mechanism the body has and the body from producing glucocorticoids which has a catabolic effect on your muscles.
Stay away from sugar for two hours after your workout. The rise in insulin will reduce or completely block the body from producing HGH. The amount of calories per day really has no bearing on muscle growth as long has you provide enough quality protein to prevent the body from turning to muscle protein for fuel.
Instead of sugar use a MCT medium chain triglycerides saturated fat. This will go to glycogenosis bypassing the liver and you will not get the spike in insulin. I train track and field athletes and they all use this methodology with success and D1 scholarships to boot.
Holy Cow there is such misinformed and wrong info on this site I had to say something. One, you MUST take in glycogen immediately following a workout.
Two, if you don't know about supplements, don't spew misinformation. I do, I am an expert. I can tell anyone that thinks they meet their needs IF they are a high training intense workouts per week you do not without a great quality protein powder and some glutamine at the very least. I train professional athletes and I can tell you NOT ONE of them goes without these items, amongst many other things as part of their body's fortress against the wear and tear of catabolic activity.
The info above by Darth Jedi is unfortunately from a person that lacks a full understanding of the endocrine system, and the windows of opportunity we must follow for optimal performance, but I am not surprised, he probably is one of the 5million idiots on Body Building.
If any of you want a real sport nutritionist to help you, email me at gfnutritionguy. One additional item, there is absolutely no issue whatsoever from taking creatine unless you are already diagnosed as having a health issue within the kidney or liver.
At last count it was at human, animal, in vitro studies and counting. Again, please, if you are untrained, a teenager, get your knowledge form Bodybuilding. You are the reason people in this country think medicine is the answer. I promise you all wish you felt like I do everyday, and I do it through food and supplements, and have used supps for 20yrs. Tell me they don't matter I will laugh you out of the room then ask you if you want to compare physiques.
These are scammers that spend more on advertising than any research they will ever do to develop groundbreaking work. I know because I worked for two of them.
Back up what you are saying with research and not rhetoric. The American Society for Nutritional Sciences. Postprandial stimulation of muscle protein synthesis is independent of changes in insulin. Endocrinology and Metabolism, Vol. Diet composition and energy balance in humans. Randomized trial on protein vs carbohydrate in ad libitum fat reduced diet for the treatment of obesity.
A reduced ratio of dietary carbohydrate to protein improves body composition and blood lipid profiles during weight loss in men. Amino acid metabolism and the energetic of growth. Availability of cIF4E regulates skeletal muscle protein synthesis during recovery from exercise.
Role of leucine in protein metabolism during exercise and recovery. The role of leucine in weight loss diets and glucose homeostasis. Increased dietary protein modifies glucose and insulin homeostasis in adult women during weight loss.
Nitrogen homeostasis in man: I all most forgot. This is coming from some one that has no idea how the endocrine system works. For anyone thinking of taking advice from him; ask him to first detail to you how the endocrine system works. Also ask him to explain mTOR. The comment regarding "Vegetarianism is not healthy. Period" is a hoot. I'm 6'3", lb. Eating meat is absolutely not necessary for good health. Why someone would claim this, I don't know.
For many years I weighed around , but started to develop neck and shoulder problems a couple of years ago. Went to a trainer and chiropractor- who both told me I needed to build up my upper body pects, lats, etc. Along with workouts with the trainer once per week, I increased my protein intake soy, rice, etc.
It is fast absorbing, pure and lean. The best one I have seen is from http: Stay away from Isopure. Add a good Glutamine Complex to this, such as from http: Good diet and a high potency multi-vitamin, greens and perhaps a good digestive enzyme MRM makes a great one and you are complete for healthy body-building or toning. The way in which the protein is converted from a whole protein to an ISOLATE becomes harmful over time to the body not to mention that we have evolved over s of s of years breaking down whole proteins.
Are body likes whole portiens. Whey Concentrate by far is better for the body. Please watch the video on this page http: I am not an affiliate, There are more boring links that I can post and clinical research to point you to but that all conclude what this video will explain. Why would you recommend caffeine pre-workout? Many pre workout supplements have it, but its just so it feels like its actually working. The real benefit is from the nitrous oxide which is a vasodilator.
Caffeine is a vasoconstrictor. Recommending caffeine for an optimal workout is like recommending a cigarette another vasoconstrictor. Might make you feel real good for your workout, but definitely not the best for gains. Comments on calculating protein intake was a good response. The dig on the dietary supplement industry as 'largely unregulated' is absolutely false.
The FDA has full regulatory authority over the dietary supplement industry. If you check out their website, you can find quite a few notices, warning letters and enforcement actions that prove they not only have regulatory authority, but they use it.
Furthermore, the FTC has the authority and uses it to go after any company that makes unsubstantiated claims. There is a science to strength and conditioning and protein consumption including protein shakes are components. For the first time in bodybuilding history its possible to greatly enhance muscle growth beyond your genetic limitations with the worlds first clinically validated dietary supplement myostatin modulator.
Myostatin is a protein naturally produced in our body that increases as we age. Myostatin limits muscle growth. Reducing Myostatin levels helps build lean muscle mass despite the effects of aging. MYO-T12 is the ONLY clinically validated Myostatin inhibitor ever created — a major scientific breakthrough for body builders, athletes and those who want maximum fitness results naturally. We are getting a great response from the show.
We have been taught that protein is the best thing for us to eat or drink in order to build muscle however this is not entirely true.
Check out this site to get some real insight about protein. Thanks for sharing general issue.. I appreciate your answer and approximately all thing cover in our answer.. I've got learn some terrific things here. Definitely worth book-marking for returning to. I wonder the amount attempt you put to make this sort of amazing useful website. I am currently a new body builder and I wanna ask that "will whey protein makes my testicles smaller"? I have only been taking the pills for about a month now, so I can't nscesearily say how well they work.
I can say that I was really happy to see how big this bottle was when it arrived. Well worth the price! I have now been taking these pills for 8 months and in a recent check-up the doctor told me my cholesterol was at amazing levels.
My cholesterol levels: I won't claim these pills are a miracle substance, however, the cholesterol improvement alone should be enough proof that these pills are worth adding to your diet. About a year ago I started educating myself on fitness and nutrition and did some mild training and dropped close to lbs, I was at around lbs.
My more direct questions involve supplements. I started my workout regiment early February. I started with 2 weeks of cleansing and light workout, drank a ton of water, and took some body cleansers, ate lots of fiber got lots of rest trying to clean my system out of any toxins. And after that I began my heavy workout. Also I add in lots of special targeted exercises whenever I have spare time. My first round I was on a strict diet, my nutrition depended wholly on my quality of food intake, which for the most part was pristine.
I started by going to the local Nutrishop and asking for a sample pre-workout supplement, boy what a mistake that was. Gave me some glowing green stuff looked like radio-active waste N-Sane had me bouncing off the walls and running down the street all night long after finishing my workout x over. And also had Muscle Pharm Assault, Raspberry Lemonade Creatine in the order but cancelled it upon reading some discerning info.
Can you recommend a couple and why you choose them? I was under the impression Neurocore and Muscle Pharm Assault were both pretty good. Sometimes my sleep gets a little sketchy with 2. I simply couldn't depart your website prior to suggesting that I really loved the usual info an individual supply to your guests?
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