Foods That Burn Fat: The Top 10 Lists
Anytime the topic of discussion in my blogs, articles or newsletters has turned to my own personal grocery shopping list, there has always been a spike in interest. It seems that many people are not only curious about what foods a natural bodybuilder eats to maintain single digit body fat, but they also want to be taken by the hand and told exactly what foods to eat themselves while on fat-burning or muscle building programs. That’s why I decided to put together four separate “top 10” lists of healthy foods that burn fat and build muscle.
Exact quantities and menus are not listed, just the individual foods, and of course my food intake does vary. I aim to get as many different varieties of fruits and vegetables as possible over the course of every week and there are a lot of substitutions made, so you are not seeing the full list of everything I eat, only what foods I eat most of the time.
I also want to point out that while I don’t believe that extreme low carbs are necessary or most effective when you look at the long term, research has shown that there are some definite advantages to a low to moderate carb and higher protein diet for fat loss purposes. These include reduced appetite, higher thermic effect of food and “automatic” calorie control.
Personally, I reduce my carb intake moderately and temporarily prior to bodybuilding competitions. Specifically, it’s the foods that are on the starchy carbs and grains list that go down during the brief pre-competition period when I’m working on that really “ripped” look. I keep the green and fibrous veggie intake very high however, along with large amounts of lean protein, small amounts of fruit, and adequate amounts of essential fats.
This list reflects my personal preferences, so this is not a prescription to all readers to eat as I do. It’s very important for compliance to choose foods you enjoy and to have the option for a wide variety of choices. In the past several years, nutrition and obesity research – in studying ALL types of diets – has continued to conclude that almost any hypocaloric diet that is not completely “moronic” can work, at least in the short term.
It’s not so much about the high carb – low carb argument or any other debate as much as it is about calorie control and compliance. The trouble is, restricted diets and staying in a calorie deficit is difficult, so most people can’t stick with any program and they fall off the wagon, whichever wagon that may be.
I believe that a lot of our attention needs to shift away from pointless debates (for example, low carb vs. high carb is getting really old… so like… get over it everyone, its a calorie deficit that makes you lose weight, not the amount of carbs).
Instead, our focus should shift towards these questions:
* How can we build an eating program that we can enjoy while still getting us leaner and healthier?
* How can we build an eating program that helps us control calories?
* How can we build an eating program that improves compliance?
Here’s one good answer: Eat a wide variety of high nutrient density, low calorie density foods that you enjoy which still fit within healthy, fat-burning, muscle-building guidelines!
Here are the lists of foods I choose to achieve these three outcomes. This eating plan is not difficult to stick with at all, by the way. I enjoy eating like this and it feels almost weird not to eat like this after doing it for so long.
Remember, habits work in both directions, and as motivational speaker Jim Rohn has said, “Bad habits are easy to form and hard to live with and good habits are hard to form but easy to live with.”
These are listed in the order I frequently consume them. So for example, if oatmeal is on the top of the list, it means that is the food I am most likely to eat every single day.
My 10 top natural starchy carb and whole grains
1. Oatmeal (old fashioned)
2. Yams
3. Brown rice (a favorite is basmati, a long grain aromatic rice)
4. Sweet potatoes (almost same as yams)
5. Multi grain hot cereal (mix or barley, oats, rye. titricale and a few others)
6. White potatoes
7. 100% whole wheat bread
8. 100% whole wheat pasta
9. Beans (great for healthy chili recipes)
10. Cream of rice hot cereal
My Top 10 top vegetables
1. Broccoli
2. Asparagus
3. Spinach
4. Salad greens
5. Tomatoes
6. Peppers (green, red or yellow)
7. Onions
8. Mushrooms
9. Cucumbers
10. Zucchini
My top 10 lean proteins
1. Egg whites (whole eggs in limited quantities)
2. Whey or Casein protein (protein powder supplements)
3. Chicken Breast
4. Salmon (wild Alaskan)
5. Turkey Breast
6. Top round steak (grass fed beef)
7. Flank Steak (grass fed beef)
8. Lean Ground Turkey
9. Bison/Buffalo
10. Trout
My top 10 fruits
1. Grapefruit
2. Apples
3. Blueberries
4. Canteloupe
5. Oranges
6. Bananas
7. Peaches
8. Grapes
9. Strawberries
10. Pineapple
Note: I DO include healthy fats as well, such as walnuts, almonds, extra virgin olive oil, flaxseeds, flaxseed oil (supplement – not to cook with), avocado and a few others.
Also, I do eat dairy products and have nothing against them, nor am I lactose intolerant. I simply don’t eat as much dairy as the rest of the stuff on my lists. When I eat dairy, its usually skim milk, low or non fat cottage cheese, low or non fat yogurt and low or non fat cheese (great for omelettes).
Last but not least, I usually follow a compliance rate of about 95%, which means I take two or three meals per week of whatever I want (stuff that is NOT on these lists – like pizza, sushi, big fatty restaurant steaks, etc)
I hope you found this helpful and interesting. Keep in mind, this is MY food list, and although you probably couldn’t go wrong to emulate it, you need to choose natural foods you enjoy in order to develop habits you can stick with long term. In the fruits and vegetables categories alone, there are hundreds of other choices out there, so enjoy them all!
Author Bio: Tom Venuto is a natural bodybuilder, certified personal trainer and freelance fitness writer. Tom is the author of “Burn the Fat, Feed The Muscle,” which teaches you how to get lean without drugs or supplements using secrets of the world’s best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting: www.burnthefat.com
Categories: Nutrition Tags: bodybuilding foods, fat burning foods, foods that burn fat, weight loss foods
How To Build Muscle on a Vegetarian Diet
There are usually four to five reasons why someone would become a vegetarian and they are:
- The negative effect on the environment and the contribution to global warming.
- The contribution to world hunger.
- The cruelty to animals issue.
- The fact that the thought of eating animal carcasses grosses them out.
- Health reasons.
The question that plaques many of us, however is, “how to build muscle on a vegetarian diet?” People often wonder if it can be done but I am here to tell you that it absolutely can.
So, how does being a vegetarian affect your ability to build muscle?
Probably a lot less than you would think or have been led to believe.
First of all, man was probably actually intended to be an herbivore and not a carnivore. Physiologically speaking, man has all the characteristics of an herbivore and none of the characteristics of a carnivore. We have the teeth, jaws, digestive enzymes, stomach acidity, and small intestine length of herbivores. Probably the most disturbing and nauseating of those is the small intestine length. Carnivores have a small intestine that is 3-6 times body length. This is because meat rots very quickly and needs to pass through the body very rapidly. Unfortunately, humans have a small intestine length of 10-11 times body length. What this means is that long after the meat has gone rotten, it’s still in your body decaying and contributing to untold number of diseases.
When you add in all the chemicals and other unhealthy substances that our meat contains these days you can see that eating meat might actually not be the best option for those interested in remaining healthy long into the future.
With that out of the way let’s get to the question of how to build muscle on a vegetarian diet. As I have mentioned plenty of times in the past, high protein diets are a scam. You don’t need all that much protein to build muscle. Although many people thought he was insane, Mike Mentzer first told me that during a phone conversation back in the mid 90’s. I asked him his thoughts on protein intake and he screamed at me “That’s the biggest scam under the sun! Nobody needs that much protein. Muscles are 70% water. The only reason you read about the benefits of high protein area because that’s what everybody sells! It’s all a lie, Jason!”
Say what you will about Mike Mentzer, but I think he was ahead of his time on that one and you have to respect his rebelliousness.
In all honesty, being a vegetarian will not affect your strength gains AT ALL. In fact it shouldn’t really affect your size gains that much either. As you know, you need a caloric surplus to build muscle. To do this as a vegetarian, you need to focus on good fats like nuts, oils and avocadoes, starchy carbs like oatmeal, sweet potatoes, pasta and brown rice and for protein sources you will be limited to dairy and fish (if you eat those things) or if you are a true vegan- beans, legumes, quinoa, soy, hemp protein, nuts, etc. Even though your protein will be lower than that of most meat eaters you can still build plenty of muscle.
Look at guys in prison. Walk into any state pen and take a look at the weight pit. You will see some of the biggest, most jacked guys you have ever seen. How many grams of high quality ion exchange protein do you think they eat per day? Very, very little, I can assure you that. Someone I know used to be a prison guard and told me of how big and strong the guys were. “How are they getting so big with no protein” I asked (this was back in the days when I was still brainwashed). He told me that he had no idea because all they had to eat was grits, fake potatoes, rice and a small serving or two a day of very low quality meat or a meat substitute. So maybe they were getting 90 grams of protein per day. Yet they were huge.
You simply do not need high protein diets to build muscle.
When it comes to adding muscle while maintaining bodyfat, this is the only place you may have difficulty. Because it will be impossible to get all the calories you need from veggies and fruits you are going to really need to pile down the starchy carbs like rice and bread. If you are lean, this shouldn’t be a problem. But since your insulin sensitivity is lower when you are fatter, you may have trouble staying lean by eating all those starchy carbs. This may slow down your size gains because you may end up looking like a fat slob in no time.
To combat this problem, I would recommend carb cycling the way a normal meat eater would do it. Have super high carbs on training days and limit your starchy carbs on non training days. Maybe one day per week, only have vegetables as your carbs and eat nuts, and beans and fish and eggs that day.
Building a great physique as a vegetarian is definitely possible. Bill Pearl and Clarence Bass were vegetarians and a couple other legendary bodybuilders were as well. My friend and colleague, Robert Dos Remedios, is vegetarian and is a lean 240 pounds and in incredible shape. Jon Hinds is a vegan, in his mid 40’s and is jacked and strong as could be. The greatest tight end in NFL history, Tony Gonzalez is also a vegetarian and obviously it hasn’t hurt him in the least.
Like the great Chuck D once said, don’t believe the hype. You don’t need 400 grams of protein per day to grow. You will progress just fine as a vegetarian. Good luck and train hard.
For more information on how to build muscle visit MuscleGainingSecrets.com
Author Bio: Jason Ferruggia is a world famous fitness expert who is renowned for his ability to help people build muscle as fast as humanly possible. He is the head training adviser for Men’s Fitness Magazine where he also has his own monthly column dedicated to muscle building. For more How to Build Muscle Fast tips, check outhttp://www.musclegainingsecrets.com/
Categories: Featured, Nutrition Tags: high protein diets are a scam, jason ferruggia, vegetarian
Ten Muscle Building and Fat Burning Tips
I’m often asked for basic tips and simple information that can be digested quickly and applied just as quickly, so here’s a few tips that bodybuilders from all levels can use to build muscle and lose fat:
a) Never sacrifice form to lift more weight.
We are in the business of stimulating muscle so weights are just the tools we use to induce stimulation; we are not powerlifters. Also, focus on really squeezing the muscle you’re training. The way I see it, focusing and squeezing is much more important than the amount of weight used, and with that manner of execution you can’t use really heavy weights.
b) You need to practice goal setting:
Without goals we are like a ship in the middle of the sea, just drifting away with no sense of direction. It just goes with the flow, so to speak, and if it ever gets anywhere it is just by mere accident. In order to achieve success in our bodybuilding program, our goal should be clearly defined and engrained in our brains. Otherwise, like the boat on the example above, if you get anywhere it will be by mere chance.
c) Follow a sensible and well periodized training program:
Unfortunately, many bodybuiders who are just getting started make the mistake of either choosing a bodybuilding routine that is too advanced for their level, or simply go to the gym without any training plan. Too much too soon leads to injury and just going from machine to machine without any set routine just leads to marginal bodybuilding results at best. The cure to this problem is to grab a sensible bodybuilding routine that fits your training level and execute it day in and day out.
d) If you want results, do not neglect the nutrition component:
Without a bodybuilding diet to go along with your training program you will fail to lose body fat and gain muscle. Nutrition is what gives us the raw materials for recuperation, energy, and growth. Therefore, it is important that you get familiarized with the characteristics of a good bodybuilding diet and apply those principles in order to ensure getting the bodybuilding gains that you are looking for. And along these lines, if you are looking to have abs, nutrition is the main component that needs to be tweaked in order to get those. Why? Because ripped abs are a function of low body fat and low body fat is attained through following the proper diet.
e) Don’t rely on supplements to do the work for you:
Supplements do not make up for improper training, or lack thereof, and/or a low quality diet. Bodybuilding supplements only work when your diet and your training program are optimal. Keep in mind that supplements are just additions to an already good nutrition and training program. Once all of those aspects of your program are maximized, then you can start thinking of adding bodybuilding supplements to your program.
f) You need to get proper rest: Muscles do not grow as you work them out.
They grow while you sleep. Therefore, sleep deprivation will cost you valuable bodybuilding gains. Ensure a good night sleep every night and avoid staying up late if you don’t need to in order to keep cortisol levels low. Seven to ideally eight hours of sleep each night will not only keep you healthy and more energetic, but also will ensure that bodybuilding gains keep on coming.
g) Consistency leads to bodybuilding success:
Remember that consistency of execution will lead to ultimate bodybuilding success: If you consistently apply a sound training system, nutrition, supplementation and recovery plan you will achieve your fitness goals.
h) If you fall off the wagon, lift yourself up and get back on it!
Too many bodybuilders focus on perfection. Therefore, if they miss a workout, a meal, or cheat on their diet, they get all frustrated and toss the whole program. As my good colleague and worldwide nutrition expert Keith Klein says: “That is the equivalent of getting a flat tire and puncturing the other three plus the spare!” Remember, this game is won through consistency of execution, not through perfection.
i) You control what you put in your mouth:
Remember that only you control what goes in your mouth. Food does not control you!
j) Believe in yourself:
Last but not least, and as funny as it sounds, there must be NO DOUBT in your mind that you can make this transformation a reality. If not, you won’t be able to achieve your desired results. Believing in yourself is really the first step. If you don’t believe in yourself, who will?
If your interested in more information about my complete Body Body Building & Fat Loss Program check out www.losefatandgainmuscle.com
Author Bio: Hugo Rivera CFT, SPN, BSCE. is a lifetime natural bodybuilder, multi certified personal trainer, industry consultant and fitness expert who not only knows training and nutrition theory, but also applies it on a daily basis as evidenced by the fact that he’s always in shape and by his awards and high placings at numerous national level bodybuilding competitions. He is also an internationally known best selling fitness author with a very successful franchise of books called “The Body Sculpting Bibles” which collectively have sold over a million copies. Hugo is also author of the very popular “Body Re-Engineering” e-book, which teaches you how to gain lean muscle mass and get lean without drugs, or fancy expensive supplements, using the secrets he devised after many years of weight problems as a child.For more information on Hugo’s Muscle Building / Fat Loss Program please click on the link below:
www.losefatandgainmuscle.com
Categories: Motivation, Nutrition, Training Tags: fat burning, hugo rivera, muscle building
Top Weight Gain Supplements
A question most often asked by those who are just getting started in bodybuilding, especially those who are teenagers, is which supplements are best for gaining weight quickly and for bulking up. Assuming that all of the rules that are presented in my Weight Gain And Bulking Up Rules For The Natural Bodybuilder article, are being followed, then the supplements presented below will be of great help to those who are looking to gain weight and bulk up as quickly as possible.
1. Weight Gainers
Weight gainers are protein shakes whose protein source consists mainly of whey proteins (mostly concentrate with some isolate as well). Some also include other proteins such as milk proteins and/or egg. These products have a high carbohydrate content; typically in the form of maltodextrin (a high glycemic complex carb) and fructose (simple sugar originating from fruits). For gaining weight they are very useful since they help you get in the amount of quality calories required to gain quality muscle.
2. Spectrum Flaxseed Oil
Flaxseed oil is a polyunsaturated oil that is high in the Omega 3 essential fatty acids (EFAs); one of the two essential fats that the body needs. “Essential” means that the body cannot produce it on its own and therefore must be obtained from diet. The other kind of EFAs the body needs are the Omega-6 oils. Flax oil is high on the Omega 3, which help improve immune system, energy production, insulin sensitivity, and hormonal production. In addition, 1 TBSP of Flax Oil adds 120 calories, which are useful for weight gain.
3. Multi Vitamins and Minerals Pak
Essential to insure that our body will operate at maximum efficiency. Why? Because on a very simplistic level, without vitamins and minerals it would be impossible to covert the food that we eat into hormones, tissues and energy. Vitamins enhance the actions of proteins that cause chemical reactions such as muscle building, fat burning and energy production. Minerals assure your brain receives the correct signals from the body, balance of fluids, muscular contractions and energy production as well as for the building of muscle and bones.
4. Creatine
Creatine is a metabolite produced in the body composed of three amino acids: l-methionine, l-arginine and l-glycine. Once it reaches the muscles, it is converted into phosphocreatine (creatine phosphate), which is then used to regenerate the muscles’ ultimate energy source, ATP (adenosine triphosphate) thus allowing for more repetitions at any given weight. Also, creatine increases lean body mass by pushing water inside the muscle cell and enlarging it. Best of all, these effects can be seen in as little as two weeks!
5. Glutamine
L-Glutamine the most abundant amino acid in muscle cells. It is released from the muscle during times of stress (such as hard weight training workouts) and dieting. This amino acid not only has been shown to be a great anti-catabolic agent (protects the muscle from the catabolic activities of the hormone cortisol), and to have immune system enhancing properties, but it also speeds up recuperation and helps to increase muscle volume.
6. Liver Tablets
These tablets are a great source of beef liver and bodybuilders have been using them for decades in order to obtain the values offered by beef proteins. The key thing for liver tablets to be useful is that they need to be manufactured with the highest grade of beef liver and they also need to be purified from the fat, cholesterol and other impurities that are contained in the liver. I like Beverly International’s Ultra 40 because they contain the highest grade of beef liver and have been purified and processed to contain forty-five times the nutritional amount of whole beef liver.
7. Testosterone Boosting Supplements
These are the type of supplements that you can take if you plan to compete, if you have the budget to try them, and only if you are older than 25 when the hormonal production begins to decline. Teenagers, in my opinion, should stay away from any supplement that has an effect on hormonal levels as there is no need to upset a teens delicate hormonal balance. Besides, teenagers produce approximately the equivalent of a 300 mg shot of testosterone per week anyway so there is no need to attempt to increase the production of testosterone in a system that is already producing at peak levels.
If your interested in more information about my complete Body Body Building & Fat Loss Program check out www.losefatandgainmuscle.com
Author Bio: Hugo Rivera CFT, SPN, BSCE. is a lifetime natural bodybuilder, multi certified personal trainer, industry consultant and fitness expert who not only knows training and nutrition theory, but also applies it on a daily basis as evidenced by the fact that he’s always in shape and by his awards and high placings at numerous national level bodybuilding competitions. He is also an internationally known best selling fitness author with a very successful franchise of books called “The Body Sculpting Bibles” which collectively have sold over a million copies. Hugo is also author of the very popular “Body Re-Engineering” e-book, which teaches you how to gain lean muscle mass and get lean without drugs, or fancy expensive supplements, using the secrets he devised after many years of weight problems as a child.For more information on Hugo’s Muscle Building / Fat Loss Program please click on the link below:
www.losefatandgainmuscle.com
Categories: Nutrition Tags: hugo rivera, supplements, weight gain
Dietary Recommendations for a Lean Summer Body
Summer is just around the corner. Along with it comes the time to get in your bathing suits and go to the beach.
But, wait a minute! Do I hear that can’t do because some of the flab gained over the holidays is still on your waist?
If that is the case, forget about the infomercials that promise quick results without any effort, as there is no thing as a free lunch. The good news however, is that you do not need to send me 4 payments of $59.99 for the secrets on how to lose those pounds of fat.
In this article, I cover what needs to be done with your diet. Don’t worry; I won’t take your carbs away or stick you with a liquid or celery diet. If you want a summer body and have the determination necessary to do what it takes to get it, I describe the path that will lead to it.
1) Eliminate all sorts of junk food from your diet. That alone will cause you to eliminate empty calories that are not used by the body and are turned into fat.
2) Reduce your intake of bad fats. Bad fats are things like butter, cooking oils, and saturated fats such as the ones found in meats. However, ensure adequate intake of good fats such as flaxseed oil. 1 tablespoon of flaxseed oil a day covers all of the essential fatty acid requirements of most people. I tend to take 1 tablespoon in the morning with my protein shake.
3) Reduce your intake of sugars. Foods laden with sugar cause a sharp rise in insulin levels. Insulin is a good hormone when it is not present in excess as it carries the amino acids from the protein into the muscle cell so that they can be used for growth and repair. It also carries the carbohydrates into the liver and muscle cells for storage as glycogen (stored carbohydrates) that can be used for future occasions. However, in excess, once the body’s reserves of carbohydrate storage are full, insulin turns these carbs into fat!
In addition, the excess insulin production will also take the carbs away from the blood stream too quickly creating a situation of low blood sugar. In this case you feel tired, groggy, and usually craving sweets. It is a vicious cycle that guarantees fat gain.
4) Increase your intake of protein. Protein foods provide the building blocks of muscle tissue. Without it, building muscle and burning fat efficiently would be impossible. Its importance is paramount. Protein also helps increase your metabolism every time you eat it by 20%! It also makes the carbohydrates that you eat ‘timed release’, so you get sustained energy throughout the day and you get a more steady release of insulin as opposed to the sharp rise you would get if you ate carbohydrate foods alone.
Good examples of protein are eggs (I use Egg Substitute: 1-1/2 cups liquid), chicken breast (cooked, skinless and boneless: 6 oz), turkey (cooked, skinless and boneless: 6 oz), lean (90% lean) red meats (6 oz), and tuna (6 oz). Each serving size equals approximately 35-40 grams of protein.
5) For every serving of protein, have an equal size serving of starchy carbohydrates. Remember, too many carbohydrates cause a huge release of insulin. When there is too much insulin in the body, your body turns into a fat storing machine. Therefore, it is important that we eat no more carbohydrates than necessary and that we eat the right amount of carbohydrates. Good sources of starchy carbohydrates are: Oatmeal (1 cup dry), sweet potatoes (8 oz baked), potatoes (8 oz baked), rice (1 cup cooked), pasta (8oz cooked), corn (1 cup canned), peas (2 cups cooked). Each serving approximately equals 40-50 grams of carbohydrates.
By ensuring that you get no more carbohydrates than your body requires you will guarantee that body fat decreases. Now, I am not saying to eliminate the carbs. All I am advocating is portion control. In other words, if you have a serving of protein, have an equal sized serving of starchy carbohydrates. The minimum amount of carbs that you can get away with is an equal serving of them in three meals. For instance, a diet like the following will provide most men the results they are looking for.
If you are a woman, then just take out meal 6 and reduce your portion sizes as described below:
Fat Loss Diet for Men
Meal 1 (7 AM)
1 cup of dry oats mixed with water
1 cup of egg beaters
Meal 2 (9 AM)
Meal replacement or protein powder (around 40 grams of protein) mixed with water
1 Tablespoon of Flaxseed Oil
Meal 3 (12 Noon)
1 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
2 cups of green beans, broccoli or any other desired vegetable
6-8 ounces of chicken, turkey, or lean fish
Meal 4 (3 PM)
Meal replacement or protein powder (around 40 grams of protein) mixed with water
Meal 5 (6 PM)
1 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
2 cups of green beans, broccoli or any other desired vegetable
6-8 ounces of chicken, turkey, or lean fish
Meal 6 (8 PM)
Meal replacement or protein powder (around 40 grams of protein) mixed with water (No flaxseed Oil at this time)
Fat Loss Diet for Women
Meal 1 (7 AM)
1/2 cup of dry oats mixed with water
1/2 cup of egg beaters
Meal 2 (9 AM)
Meal replacement or protein powder (around 20 grams of protein) mixed with water
1/2 Tablespoon of Flaxseed Oil
Meal 3 (12 Noon)
1/2 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
2 cups of green beans, broccoli or any other desired vegetable
6 ounces of chicken, turkey, or lean fish
Meal 4 (3 PM)
Meal replacement or protein powder (around 20 grams of protein) mixed with water
Meal 5 (6 PM)
1/2 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
2 cups of green beans, broccoli or any other desired vegetable
6 ounces of chicken, turkey, or lean fish
6) Drink plenty of water! Water is by far the most abundant substance in our bodies. Without water, an organism could not survive. Most people who come to me for advice on how to get in shape almost always underestimate the value of water. Realize that a lack of water will not only cause dehydration, but also would stop the fat burning processes!
Water is good for the following reasons:
·Over 65% of your body is composed of water (most of the muscle cell is water).
·Water cleanses your body from disease inducing toxins and pollutants.
·Water is needed for all of the complex chemical reactions your body needs to perform on a daily basis. Processes such as energy production, muscle building, and fat burning require water. A lack of water would interrupt these processes.
·Water helps lubricate the joints.
·When the outside temperature is up, water serves as a coolant to bring the body temperature down to where it is supposed to be.
·Water helps control the appetite. Sometimes hunger indicates a lack of water. Drinking water may take the craving away.
·Cold water increases metabolism.
In order to know how much water your body needs a day, just multiply your lean body weight by .66. This would indicate how many ounces of water you require per day.
7) If you fall into temptation, do not sabotage the entire diet! We are all human and we are bound to make mistakes. If you fall off your diet, do not binge all day long because you fell off once. Just start eating correctly at the next meal. Bingeing for a full day can destroy the progress that weeks of effort delivered. Do not fall for it.
8) Be prepared! Prepack all of your food so that you have all of the food that you will need throughout the day. I don’t know about you but my life is pretty hectic. Without my cooler, I would be at the mercy of the fast food joints and then I would probably be a candidate for the Mr. Pillsbury Doughboy Championships. In addition, if you run into a situation where you don’t have food with you and don’t have the time to stop somewhere to eat either, hunger will increase and drive you to binge! So prepack all of your food; such practice wins half the battle.
9) Get your Zzzzz’s. That’s right, getting enough sleep. Everyone’s requirements differ but, on the average, people usually need between 7-9 hours per night depending on their level of physical activity. Sleeping adequately will ensure that your insulin metabolism operates properly. A faulty insulin metabolism leads to sugar cravings which spell disaster in any diet.
In addition, deprive your body of sleep and you’ll have lousy fat loss. As a bonus, you also get muscle loss which lowers your metabolism. The reason for this is because without enough sleep the body stops producing anabolic hormones (Muscle Producing/Fat Burning Hormones; e.g. testosterone and growth hormone) and starts increasing the production of catabolic ones (Muscle Destroying/Fat Depositing Hormones e.g. cortisol). In addition, you will lack the energy and focus to get through your workouts and it will also lead to overtraining as you won’t be able to recover adequately.
To top it off, there is research that indicates that a lack of sleep creates cravings and binges in addition to hardening of the arteries which leads to heart attacks. If you don’t think that you have enough time to sleep, then turn off the TV and make the time!
10) Stop associating social gatherings with food. Unfortunately, we live in a society that celebrates everything with food, usually the type that does not serve our goals. The minute that you train yourself to think about what is more important for you, the chips and the piece of cake at the party or the six pack of abs (not beer), the faster you will reach your goals. I wish that we lived in a world where exercise gave you a license to eat whatever you wanted. If that were the case, I would be the first one in line waiting for the cake. But since life is not fair, you only have one choice. If that summer body is important enough for you, I am sure that when the time comes, the decision will be clear.
Follow the tips above and I guarantee you will be well on the path to the look you are striving for.
If your interested in more information about my complete Body Body Building & Fat Loss Program check out www.losefatandgainmuscle.com
Author Bio: Hugo Rivera CFT, SPN, BSCE. is a lifetime natural bodybuilder, multi certified personal trainer, industry consultant and fitness expert who not only knows training and nutrition theory, but also applies it on a daily basis as evidenced by the fact that he’s always in shape and by his awards and high placings at numerous national level bodybuilding competitions. He is also an internationally known best selling fitness author with a very successful franchise of books called “The Body Sculpting Bibles” which collectively have sold over a million copies. Hugo is also author of the very popular “Body Re-Engineering” e-book, which teaches you how to gain lean muscle mass and get lean without drugs, or fancy expensive supplements, using the secrets he devised after many years of weight problems as a child.For more information on Hugo’s Muscle Building / Fat Loss Program please click on the link below:
www.losefatandgainmuscle.com
Categories: Featured, Nutrition Tags: hugo rivera, lean summer body
Are High Protein Diets Safe? Dispelling The Myths – Layne Norton
Ever since the day I first touched a weight, I’ve heard them, the myths surrounding weightlifting and bodybuilding. I’m sure you’ve heard some of them at one time or another as well. Everything from “weightlifting stunts your growth” to “lifting weights shrinks your penis” to “you know creatine is a steroid, right?”
While many myths are easy to write off as being ridiculous, the myths surrounding protein intake are more widespread. Many people have the impression that high protein diets are unhealthy. Kidney damage, liver damage, heart disease, osteoporosis and others have all been blamed, to some degree, on high protein intakes.
Even the American Heart Association’s (AHA) Nutrition Committee stated in 2001 “Individuals who follow these (high protein) diets are at risk for… potential cardiac, renal, bone, and liver abnormalities.” Unfortunately for the AHA, there is very little scientific validity to their claim, and much scientific evidence to the contrary.
Myth One – Kidneys
The kidneys are involved in nitrogen excretion, and thus it has been theorized by some that a high nitrogen intake (protein) may cause stress to the kidneys. Additionally, low protein diets have typically been recommended to people who suffer from renal disorders. To conclude that a high protein intake damages the kidney is very tenuous however.
A study examining bodybuilders with protein intakes of 2.8g/kg vs. well trained athletes with moderate protein intakes revealed no significant differences in kidney function between the groups.1 Additionally, a review of the scientific literature on protein intake and renal function concluded that “there is no reason to restrict protein in healthy individuals.”
Furthermore, the review concluded that not only does a low protein intake not prevent the decline in renal function with age, it may actually be the major cause of the decline!2
This conclusion is supported by the fact that the Modification of Diet in Renal Disease (MDRD), did not reveal a low protein diet to be beneficial to blunting the progression of chronic renal failure.3
Myth Two – Liver
There is absolutely no evidence to support the notion that a high protein intake is detrimental to the liver. Protein is needed to repair liver tissue and provide methionine for the conversion of fats to lipoproteins so that they may be removed from the liver.4
Amino acids are also the main fuel source for the liver. Additionally, in alcoholic liver disease a high protein diet has been shown to improve liver function and reduce mortality and branch chain amino acids are also being investigated as a treatment for liver disease.5,6
In the case of any tissue that is damaged, protein will be required to repair the damaged tissue. Therefore, a higher than normal intake of protein is needed to provide the amino acids necessary for repair and recovery of the organ.
Myth Three – Bone
Another major knock on high protein diets is that they cause increased calcium excretion. Thus a hypothesis stands that over a long period of time, a high protein diet may contribute to the onset of osteoporosis.
However, the real world data is somewhat mixed. Low subject numbers, improper methodology, and several other errors flawed many of the early studies that demonstrated calcium loss due to increased protein intake.7
There is some recent evidence suggesting that an increase in dietary protein may not cause an increase in calcium excretion at all and an increase in dietary protein may potentially improve bone mass in the elderly.8
Moreover, several epidemiological studies actually found a positive association between protein intake and bone mineral density.9,10 Furthermore, low protein diets may actually have a detrimental effect on bone.
Although low protein intakes cause less calcium to be excreted, they also cause a reduction in calcium absorption through the intestine.11 The net effect is a decrease in calcium balance due to a reduction in protein intake.
Myth Four – Heart Disease
Not only does the scientific literature not support the statement that a high protein diet may have a negative impact on the heart, it actually supports a high protein diet for the prevention of heart disease. Recent findings suggest that replacing dietary carbohydrates with protein may decrease the risk of ischaemic heart disease.12
This is supported by the fact that replacing dietary carbohydrates with protein improves blood lipid profiles by decreasing triglyceride levels and increasing HDL (good) cholesterol levels.13
Furthermore, metabolism of carbohydrates and/or fats increases the production of free radical levels to a much greater degree than the metabolism of protein.14 High levels of free radicals are thought to accelerate the formation of atherosclerosis, the major cause of heart disease.15
Diabetes & Weight Loss
A high protein diet may also hold the key to combating obesity and diabetes. Recent research indicates that a diet consisting of 30:40:30 (protein:carbs:fats) was superior to the food guide period diet of 15:55:30 in maintaining glucose homeostasis, increasing insulin sensitivity, and improving glucose control in normal people and those suffering from type II diabetes.13,16,17
This same high protein diet has also been shown to be superior to the food guide pyramid diet for weight loss. Furthermore, subjects consuming the high protein diet maintained more lean muscle tissue and lost a greater proportion of fat than those subjects consuming the high carb diet.17]
Several investigators have also reported increased satiety with the high-protein diet compared to a control high carb diet.18,19 In summary, a high protein, lowered carbohydrate diet is superior to a high carb (i.e. food guide pyramid) diet in promoting fat loss, muscle maintenance, and appetite suppression.
Conclusion – You Can Have Your High Protein Cake & Eat It Too!
Much of this evidence I have presented not only contradicts the statement that high protein diets are unsafe, but supports high protein diets in the prevention/treatment of heart disease, diabetes, and obesity. Those are three of the world’s biggest killers, and a high protein diet may be the key to reducing the incidence of all of them!
Perhaps the American Heart Association and the rest of the high protein naysayers would be best served to get the facts first, rather than making statements with little to no scientific support. So next time someone tells you that a high protein diet is bad for you, slide this article on over to them, then sit back and enjoy your next high protein meal.
References
1. Poortmans JR, Dellalieux O. Do regular high-protein diets have potential health risks on kidney function in athletes? Int J Sports Nutr 2000;10:28-38.
2. Walser M. Effects of protein intake on renal function and on the development of renal disease. In: The Role of Protein and Amino Acids in Sustaining and Enhancing Performance. Committee on Military Nutrition Research, Institute of Medicine. Washington, DC: National Academies Press, 1999, pp. 137-154.
3. Klahr S, Levey AS, Beck GJ et al. The effects of dietary protein restriction and blood-pressure control on the progression of chronic renal failure. N Engl J Med 1994;330:877-884.
4. Navder KP, Lieber CS. Nutrition and alcoholism. In: Bronner, F. ed. Nutritional Aspects and Clinical Management of ChronicDisorders and Diseases. Boca Raton, FL: CRC Press, 2003, pp. 307-320.
5. Mendellhall C, Moritz T, Roselle GA et al. A study of oral nutrition support with oxadrolone in malnourished patients with alcoholic hepatitis: results of a Department of Veterans Affairs Cooperative Study. Hepatology 1993;17:564-576.
6. Suzuki K, Kato A, Iwai M. Branched-chain amino acid treatment in patients with liver cirrhosis. Hepatol Res. 2004 Dec;30S:25-29.
7. Ginty F. Dietary protein and bone health. Proc Nutr Soc 2003;62:867-76.
8. Dawson-Hughes B, Harris SS, Rasmussen H et al. Effect of dietary protein supplements on calcium excretion in healthy older men and women. J Clin Endocrinol Metab 2004;89:1169-73.
9. Geinoz G, Rapin CH, Rizzoli R et al. Relationship between bone mineral density and dietary intakes in the elderly. Osteoporos Int 1993;3:242-8.
10. Cooper C, Atkinson EJ, Hensrud DD et al. Dietary protein intake and bone mass in women. Calcif Tissue Int 1996;58:320-325.
11. Kerstetter JE, Svastislee C, Caseria D et al. A threshold for low-protein-diet-induced elevations in parathyroid hormone. Am J Clin Nutr 2000;72:168-173.
12. Hu FB, Stampfer MJ, Manson JA et al. Dietary protein and risk of ischemic heart disease in women. Am J Clin Nutr 1999;70:221-227.
13. Layman DK, Boileau RA, Erickson DJ, Painter JE, Shiue H, Sather C, Christou DD. A reduced ratio of dietary carbohydrate to protein improves body composition and blood lipid profiles during weight loss in adult women. J Nutr. 2003 Feb;133(2):411-7.
14. Mohanty P, Ghanim H, Hamouda W et al. Both lipid and protein intake stimulates increased generation of reactive oxygen species by polymorphonuclear leukocytes and mononuclear cells. Am J Clin Nutr 2002;75:767-772.
15. Paolisso G, Esposito R, D’Alessio MA, Barbieri M. Primary and secondary prevention of atherosclerosis: is there a role for antioxidants? Diabetes Metab. 1999 Sep;25(4):298-306.
16. Layman DK, Baum JI. Dietary protein impact on glycemic control during weight loss. J Nutr. 2004 Apr;134(4):968S-73S.
17. Layman DK. Protein Quantity and Quality at Levels above the RDA Improves Adult Weight Loss. J Am Coll Nutr. 2004 Dec;23(6 Suppl):631S-6S.
18. Hill AJ, Blundell JE. Composition of the action of macronutrients on the expression of appetite in lean and obese human subjects. Ann N Y Acad Sci. 1990;580:529-31
19. Stubbs RJ, van Wyk MC, Johnstone AM, Barbron CG. Breakfasts high in protein, fat or carbohydrate: effect on within-day appetite and energy balance. Eur J Clin Nutr 1996;50:409-17
My sincerest apologies to Anssi Manninen for not including his peer review article “HIGH-PROTEIN WEIGHT LOSS DIETS AND PURPORTED ADVERSE EFFECTS: WHERE IS THE EVIDENCE?” In my original reference list.
Much information from my article was gleaned from this wonderful peer review and it was also helpful in tracking down other references. Mr. Mannien’s article was published in Sports Nutrition Review Journal. 1(1):45-51, 2004. (www.sportsnutritionsociety.org)
Author Bio: Layne Norton is a pro natural bodybuilder with the IFPA and NGA. He is a PhD Candidate in Nutritional Sciences with his thesis emphasis in muscle protein metabolism. He is also an accomplished powerlifter holding the AAPF Squat and Deadlift American Records in the 220 lb class at 568 & 700 lbs respectively. He owns BioLayne LLC which offers nutrition and training consultations for bodybuilders, powerlifters, and weightlifting enthusiasts. To learn more about Layne and the services he offers visit his website at http://www.biolayne.com
How To Survive… And Thrive On a Diet!
There is an inherent problem with all calorie-deficit diets. They are catabolic. Thats right, take as many anti-catabolic supplements as you like but if you are in calorie deficit… you are in a catabolic state.
Tricking The Body
However, there are many little ways to trick the body so that most of the catabolism is confined to fat tissue and muscle tissue is preserved. In this article, I will give tips how to stay out of muscle catabolism (breakdown) and in fat catabolism.
First off, let’s talk about what kind of diet you should be on. There have been many diet fads in the past few years, with ketogenic diets becoming more and more popular among bodybuilders… and for good reason, they work very well for fat loss.
However, if you have an extended period of time to lose fat and would like to preserve as much muscle as possible I suggest another alternative. To start off this discussion, let’s use, for example, a person who weighs 170 lbs and who’s daily calorie maintenance level is 2500.
To lose one pound of fat per week (a rough estimate of optimal fat loss) they should be eating 2000 calories per day (-500 calories below maintenance).
The Hardcore Bodybuilders
Now, if this person is a hard-training bodybuilder (which I assume is most of my audience) they will probably want around 1.3g protein per pound bodyweight since they will be in calorie deficit and in need of more protein to preserve muscle mass.
That would put their protein count at 220 grams per day (880 kcals from protein). Now we’ll move on to fat intake. The basal fat level for any kind of diet should consist of 20% of calories from fat as a minimum to ensure proper hormonal function among other things (skin tone, nails, etc).
That means they’ll need about 45g of fat (roughly 400 kcals) from fat. Now here is where I differ from people who advocate keto diets for bodybuilders. Having established the basal level for protein and fat we now have appox. 720 kcals left to work with.
People who are advocates of keto diets would suggest that you make most of these 720 kcals come from fats, so that your carbohydrates are kept low enough to allow you to go into ketogenesis. However, I suggest taking these extra calories and adding them towards the carbohydrate count, in this particular person’s case this amounts to about 180g of carbs per day.
Why Carbs?
Why carbs instead of fat? Well there are a couple of reasons… the main reason being that carbs are more protein-sparing than fats. Indeed, glycolysis (breakdown of glucose to manufacture ATP) is much more efficient than fat oxidation. Now I’m sure your asking what I mean by protein sparing.
When the body is in calorie deficit it may actually oxidize amino acids from protein you eat to make ATP, it may even oxidize the muscle tissue itself for energy.
Since carbs are more protein sparing than fats it only makes sense that if our goal is muscle preservation during dieting that we should not neglect carbohydrates. Now before I continue lets take another look at this individual…
- Weight 170 lbs
- Maintenance daily caloric intake 2500 kcals
- Diet calorie intake 2000 kcals
- Protein 220g
- Carbs 180g
- Fat 45g
*Keys to maintaining muscle while on a lowered calorie diet*
Timing Of Carbohydrate Intake
The times when carbohydrates should be consumed are the times at which the body is under the greatest stress and is in the most danger of muscle catabolism. These times are in the morning after awakening, workouts, and cardio sessions.
The optimum way work this diet would be to do your lifting session about an hour after breakfast. If you can in fact do this then here is how I would ration your carbohydrate intake: 40% of daily carbs pre-workout, 45% of daily carbs with post workout meal, 10% with 3rd meal and the other 5% should come from vegetables sources the rest of the day such as salads, broccoli, etc. Rationing your carbohydrates this way does several things.
- Repletes your glycogen stores, thus giving you more energy for your workout.
- Causes insulin to be released (from breakfast meal) during training which will blunt the release of other catabolic hormones. The post workout carbs will help replete glycogen stores and jump start your recovery by releasing more insulin.
- The carbs will be very protein sparing, thus helping prevent muscle catabolism while your body is under stress.
During these high carb meals, you should try to keep your fat intake as low as possible as it will interfere with the release of insulin and will add unneeded calories to these meals. The bulk of your fat intake should be spread evenly over your low carbohydrate meals.
Protein
Protein intake should be even throughout the day although there would probably be a slight advantage to consuming a bit more protein post workout and before your retire for the night.
Now let’s discuss the type of carbs you will want to consume. Pre-workout focus on consuming medium to slow digesting carbohydrates such as oatmeal and bran cereal. Try to stay away from fructose at all times. Your post workout meal should actually be 2 meals, 1 meal immediately after your workout (a liquid meal preferably) and another meal 45 minutes later.
For the individual in question, their first meal post workout a shake containing a blend of proteins (egg, whey, and casein) along with about 20g dextrose and 25g maltodextrin would be an optimal mix. These carbs are absorbed quickly and will cause a quick and large rise in insulin. 45 minutes later, however, this insulin spike will begin to actually crash.
This is where they will want to consume another 35g of slow digesting carbs in order to stabilize their insulin levels and give their body slow digesting carbs to continue to aid in the recovery process. Once again, oatmeal, oat bran, bran cereal are all good choices. I would also suggest a small protein source such as a small (3.5 oz) chicken breast.
Author Bio: Layne Norton is a pro natural bodybuilder with the IFPA and NGA. He is a PhD Candidate in Nutritional Sciences with his thesis emphasis in muscle protein metabolism. He is also an accomplished powerlifter holding the AAPF Squat and Deadlift American Records in the 220 lb class at 568 & 700 lbs respectively. He owns BioLayne LLC which offers nutrition and training consultations for bodybuilders, powerlifters, and weightlifting enthusiasts. To learn more about Layne and the services he offers visit his website at http://www.biolayne.com
Top Muscle Building Food
You can spend hours upon hours in the gym pumping iron and you will make some gains however if you don’t have the correct diet then you wont be getting the gains you should be getting. All experienced bodybuilders know that the real muscle is made in the kitchen so if your diet consists of a TV dinner followed by a bowl of ice cream washed down with a can of Soda then you need to seriously rethink your diet and start eating some of these top muscle building foods:
Chicken
This is very popular among bodybuilders as it contains a lot of protein, is easy to make, cheap and can be used in main meals and also sandwiches and can be eaten cold.
Eggs
Another very popular food because of the high protein level, rich source of vitamins and how easy they are to make. Some people don’t eat them because they are worried about the high level of cholesterol however it’s dietary cholesterol which does not raise blood cholesterol levels but if you are worried then just eat the white and not the yellow yolk.
Nuts
These are a great to snack on and they contain essential fats which are good for you and also protein.
Peanut Butter
This is one of the staples of every bodybuilders diet as it contains protein and is high in calories so you can easily get the amount of calories you need. You want the natural variety not any of this smooth or crunchy which is high in sugar.
Tuna
High in protein and is very cheap. Some people don’t like eating it because they get bored of the taste however just mix it up a bit and all will be fine.
So, go out and stock your cupboards full of these foods and you will start seeing that muscle pack on.
Categories: Featured, Nutrition Tags: chicken, eggs, food, muscle building food, nuts, peanut butter, protein, tuna
Hugo Rivera on Everything You Need To Know About Protein Supplements
Protein Supplements – Why Use Protein Supplements?
Because of hectic schedules it is impossible to eat the six perfectly balanced daily meals required to get in shape. Protein supplements can be used as “fast foods”. They are easy to prepare (if it is a protein bar then no preparation is required) and most of the formulas that are available on the market today taste good. Having said that, there are many categories of protein supplements. Before we cover the different categories of protein supplements and how to use them, let’s talk about the different sources of protein found in these supplements.
Protein Sources
There are many sources of protein from which protein powders or bars can be made. Protein quality is measured by Biological Value (BV). BV is a value that measures how well the body can absorb and utilize a protein based on nitrogen retention. The higher the Biological Value of the protein you use, the more nitrogen your body can absorb, use, and retain. As a result, proteins with the highest BV promote the most lean muscle gains. Whey protein has the highest BV value, rating at 104. Egg protein is only second to whey rating as a 100 with milk proteins being a close third rating as 91. Beef rates as an 80 with soy proteins a distant 74. Bean proteins, due to the fact that are plant-based proteins, only rate a 49.
Now that we have discussed BV values, let’s discuss each protein source in more detail.
1. Whey Proteins
Whey protein is a great protein source for the following reasons shown in a growing number of studies:
i) It improves sports performance because it reduces stress and lowers cortisol levels (hormone that destroys muscle).
ii) Improved immunity by increasing glutathione, which is a water soluble antioxidant found in the body.
iii) Reduces blood pressure.
iv) Can help fight HIV.
v) Helps reduce overtraining (which is linked also to low levels of GSH).
In addition to the above, whey proteins are highly digestible and have an even better amino acid profile than egg whites. So in other words, whey protein has the highest biological value (value that measures how well the body can absorb and utilize a protein) of any protein.
Having said this, whey is not the steroid-like substance that many supplement marketers would like you to believe, but based on current research, it can be a valuable addition to one’s diet for the reasons outlined above.
Also, all whey is not created equal. The whey that will give you the benefits described above has to be micro-filtered. Otherwise, it is just the garbage left after pasteurizing milk. Micro-filtration has to be done at very low temperatures in order to allow for the production of high protein concentration with no undenatured protein, minimum fat, minimum lactose and cholesterol.
Whey Isolates & Concentrates
In addition, there are whey isolates and whey concentrates. Whey isolates are sub-fractions of whey that are absorbed much more rapidly into the system. This is a good thing for post workout nutrition as at this time the body is in dire need of amino acids. However, whey isolate makes a poor choice for supplementation at other parts of the day, as if the body does not have a need for all of the amino acids that are released into the bloodstream, it will use them for energy production as opposed to muscle building.
Also, it is important to mention that whey isolate does not have many of the health enhancing properties that are described above, as the expensive process required to produce whey isolate destroys many of the health/immune system enhancing sub-fractions such as the lactoferrins, beta-lactoglobulins, and immuno-globulins.
Therefore, for during the day use, a product consisting mainly of whey concentrate is your best bet while for after the workout, a whey isolate product would be a better choice.
2. Egg Protein
Egg protein is a super bio-available protein second only to whey, as previously discussed. It is a released more slowly than whey, which makes it perfect for use throughout the day. One thing that I like to do is mix some egg and whey protein for the most bio-available protein shake in the planet!
3. Milk Proteins (Calcium Casseinate/Miscellar Casein)
Milk proteins, just like egg proteins, are a highly bio-available protein source (slightly less BV than egg) that are slowly released into the blood stream.
Calcium Casseinate is a predominant protein found in milk and other dairy products. Micellar casein is the natural, undenatured form of casein found in milk. It is separated from milk by means of ultrafiltration, without the use of chemicals, which increases the amount of bioactive milk peptides that support immune function as well as enhance muscle growth.
A property of micellar casein is that it has the ability to provide a steady release of amino acids into the blood stream, which makes it an excellent choice for a long lasting anti-catabolic (muscle protecting) protein.
4. Beef Proteins
Beef proteins are slow released proteins that rate an 80 on the BV scale. While I don’t know of any protein supplement in powder on the market that is made from beef proteins, there are beef liver tablets out there that do provide the benefits from beef proteins. Beef proteins are abundant in blood building iron and also in B-vitamins, all factors that contribute to better nutrient utilization and energy production.
5. Soy Proteins
Soy has been shown to exhibit positive health benefits for both men and women. Studies have shown they may reduce the risk of hormone-dependent cancers (breast, prostate, etc), and other cancers as well. Soy’s primary health benefits include reducing high cholesterol and easing the symptoms of menopause (due to the fact that it contains estrogen like substances called phyto-estrogens). Soy has also been shown to help with osteoporosis by building up bone mass. Because of this, I like to recommend 1 serving of soy protein per day for women for its health benefits.
However, in the muscle building department, I don’t feel that soy is very useful on its own since it is an incomplete protein and its BV value is a distant 49. It is high in branched chain amino acids however so if combined in small quantities with a complete and more bioavailable protein one can benefit from its high BCAA content.
Protein Supplements
Now that we have covered the various proteins used in protein supplements, let’s discuss the different types of protein supplements on the market.
1. Weight Gainers
Weight gainers are protein shakes with a high calorie base in the form of carbs along with 30-40 grams of protein for the majority of the products in the market. The protein sources of these products can consist of whey proteins (mostly concentrate with some isolate as well) and/or other protein sources such as milk proteins and egg. These products are characterized by their extremely high carbohydrate content; typically in the form of maltodextrin (a high glycemic complex carb) and fructose (simple sugar originating from fruits).
Weight gainers were very popular back in the 90s but their popularity has died mainly because most people do not have the fast metabolism of a hardgainer; so as a result, a high carbohydrate diet applied on a person with over 10% body fat typically leads mostly to fat gains instead of muscle mass gains. For hardgainers however, and bodybuilders who are below 10% body fat, these products be very useful for getting in the amount of quality calories required to gain quality muscle.
They are best when used for the mid-morning, mid-afternoon and post workout meals as the carbohydrate content is of a fast released nature. They can be mixed with fruit juice or skim milk, and in order to increase the calorie content the use of flaxseed oil and fruits is invaluable.
My favorite weight gainers on the market right now is the Labrada Nutrition Lean Body Mass 60 due to the fact that it has 60 grams of a nice blend of 6 high quality proteins and 77 grams of carbohydrates of which 5 are from fiber! In addition this is one of the very few weight gainers on the market that is super low in sugar (just 5 grams) and in addition it has a full 5 grams of creatine. To top it off, it does not get you bloated as it is 98% lactose free, 96% fat free, and contains no aspartame, sucrose or fructose. I personally use half a serving before and after the workout when on a mass gaining phase.
2. Meal Replacement Powders (MRPs)
These powders are lower in calories due to the fact that they have way less carbohydrates than weight gainers. They were created after the realization that most of the population does not have a weight gain problem and therefore the weight gainers on the market were of little use to them.
Protein-wise, most are composed of whey proteins but there are many new formulas now on the market that consist of a protein blend of whey and milk proteins. Typically, the carbohydrate component used to be maltodextrin, yielding around 25-27 grams of carbohydrate per serving, but the newer generation formulas consist of slower released carbohydrates like brown rice and oats in order to make the product lower glycemic in nature.
Also, essential fatty acids have been added as well as a vitamin and mineral profile. While these products are too low in calories for most Hardgainers, they can use these as long as they add other ingredients such as fruit, skim milk and essential fats in order to increase the caloric base.
My favorite MRP on the market, by far, is Labrada’s Lean Body Breakfast, as it is instantized (you can mix with liquid and a spoon), and comes in unique cinnamon oatmeal and blueberry flavors. In addition it contains essential fats, a slow released carbohydrate matrix and a protein blend of whey proteins and micellar casein. Other good products I like are:
- Labrada’s Lean Body MRP
- Labrada’s Carbwatchers Lean Body MRP
Any of these products can be used throughout the day in between meals or after the workout.
3. Protein Powders
Protein powders are just powders that consist mainly of protein (typically whey protein is what is sold these days but you can also find blends). Typically, they contain no more than 5 grams of carbohydrates per scoop and 20-25 grams of protein (per scoop). Calorie wise they consist of anywhere from 100-125 calories.
My favorite blends in the market of whey proteins with slower released proteins are:
- Labrada Nutrition’s Pro V60
- Labrada Nutrition’s Pro V60 Plus (which also has 10 grams of fiber!)
In my opinion, a blend of proteins is the way to go due to the fact that you have the proteins that are released as quickly as you ingest them while others will last in your system for the next 3 hours up until you have your next meal!
Whey concentrate powders and isolates are best for after the workout as they are released extremely quickly into the blood stream.
I love protein supplements because of the many uses that they have. For instance, in the morning I like to have oatmeal with strawberry or banana flavored protein powder. One can also use them to add more protein to either a meal replacement powder or a weight gainer. Alternatively, one can also use them for creating a home-made weight gain formula.
4. Protein Bars
These are bars made out of any of the protein sources listed above. The carbohydrate mix is usually a combination of glycerin (which is not really a carbohydrate but a sugar alcohol) and some sugars. They are low in calories compared to a weight gain shake and you have to be careful with the brand chosen as some contain less than desirable fats and too much sugars. If trying to lose fat, then limit their use to once per day at the most.
If doing a competition then I would refrain from using them. The ones I like most in the market today due to their lack of transfats and low sugar are:
- Labrada’s Lean Body Bars
- Labrada’s Rockin Roll Bars
5. Ready-to-Drink (RTD) Protein Shakes
Ready-to-Drink protein shakes are the latest protein supplements in the market. They are characterized by a high protein content (most are blended proteins) with some essential fats and low carbs. Many have an array of vitamins and minerals as well. RTD protein shakes are highly convenient for people who are on the go and don’t even have time to mix a shake. My all time favorite RTD is the Lean Body RTD for its high quality protein content (40 grams), high fiber content (5 grams), and most importantly the fact that they are zero sugar/zero lactose. On top of that, they simply taste amazing! I would have never imagined back in 1990 that a protein shake would ever taste like this.
6. Beef Liver Tablets
These tablets are a great source of beef liver and bodybuilders have been using them for decades in order to obtain the values offered by beef proteins. The key thing for liver tablets to be useful is that they need to be manufactured with the highest grade of beef liver and they also need to be purified from the fat, cholesterol and other impurities that are contained in the liver.
When it comes to beef liver tablets the best ones in the market, in my opinion, are Beverly International’s Ultra 40 because they contain the highest grade of beef liver and have been purified and processed to contain forty-five times the nutritional amount of whole beef liver providing heme iron (good for blood building), B vitamins, and the lipotropics choline and inositol. It’s also a good source of vitamins A, C, and D and other micro-nutrients and minerals such as the anti oxidant selenium, phosphorous, copper, zinc, and GTF chromium (which helps to regulate insulin levels).
The way to use them is to add 3-4 tablets per meal. Each tablet adds an additional 2 grams of protein from beef liver to your meals.
Which Protein Supplement to Use – Weight Gainer, MRP, Protein Powder, Protein Bar or RTD?
So now, which protein product should you choose? If trying to gain weight then a weight gainer for sure or protein bars (especially the higher ones in calories). If you are looking to have a full meal consisting of carbs, proteins and some fats and staying lean is one of your fitness goals, then an MRP is your best bet. If on a budget then the best way to go is to buy a 5-lb tub of blended protein powder which based on how you mix it can be used for weight gain or muscle building while losing fat. If your schedule is really hectic then an RTD protein shake is your best bet.
Of course, you can also mix and match these different protein supplements based on what your schedule looks like on a specific day and what your goals are. For example, some days if I am doing higher carbs I may use a Mass 60 to make it easier for me to get all of my nutrition. If I am on a lower carb day then I would use a ProV60 instead, or an RTD, depending on how hectic my day is.
Conclusion
I hope that this article has educated you on the different protein supplements that are available to help you with your bodybuilding and fitness endeavors. Keep in mind that protein supplements are just that; supplements to an already healthy and good diet based on the intake of whole foods. Do not make the mistake of thinking that protein supplements are better than food because they are not. Real food should always be the base of any good bodybuilding and fitness diet plan.
Author Bio: Hugo Rivera, CFT, SPN, BSCE and About.com Bodybuilding Guide is a lifetime natural bodybuilder, multi-certified personal trainer, industry consultant and fitness expert who not only knows training and nutrition theory but also applies it on a daily basis as evidenced by the fact that he is always in shape and by his awards and high placings at numerous national level bodybuilding competitions. He is also an internationally known best selling fitness author with a very successful franchise of books called “The Body Sculpting Bibles” which collectively have sold over a million copies.
Hugo is also author of the very popular “Body Re-Engineering” e-book which teaches how to gain lean mass and get lean without drugs, or fancy expensive supplements, using the secrets he devised after many years of weight problems as a child. This system can be used not only by the recreational or competitive bodybuilder but also by those who are simply looking to lose weight and get fit.
For more information on Hugo’s Muscle Building / Fat Loss Program please click on the link below:
www.LoseFatandGainMuscle.com
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Everything You Need To Know About Protein Supplements
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| Protein Supplements – Why Use Protein Supplements?
Because of hectic schedules it is impossible to eat the six perfectly balanced daily meals required to get in shape. Protein supplements can be used as “fast foods”. They are easy to prepare (if it is a protein bar then no preparation is required) and most of the formulas that are available on the market today taste good. Having said that, there are many categories of protein supplements. Before we cover the different categories of protein supplements and how to use them, let’s talk about the different sources of protein found in these supplements. |
How many meals should I eat each day?
We all know that having the right diet is essential to reach our fitness goals and that muscle is made in the kitchen and not in the gym. However it’s all good knowing what to eat but what about when to eat?
Many people think it’s best to eat three big meals a day – Breakfast, Lunch and Dinner. Those people are totally wrong as eating just three big meals a day makes your body go into a catabolic state which means it stores fat and gets its energy from your muscle tissue meaning your precious gains are wasting a way as you read!
How many meals should you eat then? Having something to eat every three – four hours is the best thing to do as it speeds up your metabolism so you can burn that fat but keep the muscle you have gained, your also less likely to snack if you are eating every three – four hours.
Remember however that if you are eating junk food every three – four hours then you will just get fat and see no progress so make sure all of your meals contain a mixture of protein, carbohydrates and good fats.
