Sunday, December 25, 2011
Saturday, December 10, 2011
Wednesday, December 7, 2011
When To Take Whey Protein For The Best Results
What Are The Best Times To Take Whey Protein To Really Pack On The Muscle?
When it comes to taking whey protein, it makes sense to try and consume the whey protein supplement for the best results. If an aspiring weight trainer is just starting out and looking to supplement their diet with a protein supplement, it can be very confusing as to when to take whey protein for best the results.
Let me give you a personal example. When I first started weight training, way back in '86, my first protein supplement was Beverly International's protein powder. Of course, this protein supplement was not a whey based product but a cheap variation of soy protein mixed with milk proteins.
I'll be the first to say that these early protein powders mixed like cement and tasted slightly better. Anyways, I had no clue when to take this protein supplement. I basically took this protein powder once every two days. This was a complete waste of money with no benefit whatsoever.
First of all, my protein intake was very inconsistent which is not conducive to building muscle at all.
Secondly, every two days was not enough to affect my protein intake at all.
How was I supposed to know when to take a protein supplement? There was absolutely no information - No forums, no blogs, no Yahoo answers, no information sites (such as building muscle101..hehe), no internet, no nothing. If you were an aspiring weight trainer back in the mid '80's, there was not a whole lot of information to be found, let alone use.
Anyways, now I know.
Whey protein is a wonderful supplement since it contains some great muscle building properties that has one important element that most other protein sources don't have.
That is it's digestibility rate. Whey protein isolate for example (the purest form of whey protein), is one of the fastest acting protein sources today.
Once ingested, whey protein isolate can be in your system shortly thereafter.
As well as being one of the fastest acting proteins, whey protein isolate is rich in Branched Chain Amino Acids (leucine, isoleucine, and valine).
These amino acids are very important since they help prevent muscle protein breakdown during exercise and appear to preserve muscle stores of glycogen. In other words, whey protein isolate contains the muscle building properties that most weight trainers are looking for. This is very important to understand.
So, let's get back to the question: when to take whey protein?
Alright, so now you know that whey protein is 1) easily and efficiently digested, and 2) high in muscle building branched chain amino acids. All we need to know now, is when to take whey protein for the best results.
I've done some research and done a lot of personal experiments to see what works best. I've come to the conclusion that there are 3 windows of opportunity to put the power of whey protein to it's best use. Here is what I think are the best times to take whey protein:
o As soon as you wake up;
o 40 minutes prior to working out;
o Immediately after working out.
Let's take a closer look at each point for the best times to take whey protein.
1) As Soon As You Wake Up
"Get Your Body Ready For Growth!"
Upon wakening, your body is pretty much in a starvation mode. Whether you realize it or not, your body is craving for nutrients and needs these nutrients in order to kick start it's internal mechanisms to start building and working. Your body is weak and wants protein. The sooner you can get some protein into your body, the better.
Personally, I've found that a whey protein isolate drink mixed with some yogurt and orange juice works best. This is one of the more important times of when to take whey protein.
Now this is very important and one that can really boost your weight training results, OVERNIGHT! Approximately 45 minutes after you've consumed your whey protein shake, you must have a full, muscle building breakfast. By doing this, you are jump starting your bodies ability to use the protein effectively and efficiently. Believe me, if you can follow this one little tip, you will soon see your results skyrocket.
2) 40 Minutes Prior To Working Out
"Supercharge Your Workouts!"
If you have some pretty intense workouts, your going to stock up on some fast acting, high quality proteins. Whey protein contains high levels of branched amino acids which help preserve muscle stores of glycogen. This is very, very important. Since glucose is the bodies number one energy source, high muscle stores of glucose ensure high, intense workouts.
I would recommend you ingest a whey protein isolate drink mixed with some carbohydrates to supercharge your workouts.
3) Immediately After Working Out
"The REAL Secret To Building Huge Muscles!
In terms of when to take whey protein, this is the most important time to take in a fast acting protein drink. If you were to only have one protein drink per day, this is the time of day to take it. I'm going to very honest here, by simply taking a protein/carb drink right after after your workouts, you will improve your results immediately.
I strongly suggest that after your workouts, you ingest a fast acting protein source such as whey protein isolate and some fast acting carbohydrates.
Why carbohydrates and protein? When carbohydrates is taken with protein, there's a blast of insulin. Insulin kicks the body's glycogen making machine into high gear. Glycogen is considered the principal storage form of glucose and is found mainly in liver and muscle. Glucose supplies the bodies active tissues with energy.
Therefore, insulin will speed up the movement of glucose and amino acids into cells which is what you definitely want and secondly, it activates a special enzyme which is essential for glycogen synthesis.
Additional research has shown that ingesting a protein/carbohydrate supplement after exercise triggers the release of growth hormone. Great news for building muscle.
If you want to build muscle, always consume a power drink that is rich in whey protein and carbohydrates after your workout and include it in your weight training diet.
Try using the following drink for your post workout meal.
½ cup low fat yogurt
1 scoop(2oz) vanilla whey protein powder- 30 grams protein
1 tbsp honey
1 ½ cup low fat or 1% milk
1 cup orange juice
5 grams creatine monohydrate
Blend all ingredients in a blender until smooth. Includes: 590 calories, 45 grams of protein, 93 grams of carbohydrates, and 6 grams of fat.
Remember to adjust the ingredients to match that of your own nutritional needs. Now, like your breakfast, you will need to follow this up with a full muscle building meal approximately 1 hour later. I am very serious here, because if there is one element that will put you on the track to fast muscle growth, this is it. Have the above noted drink immediately after your workout, no later than 30 minutes and you MUST follow this up with a full muscle building meal 1 hour later.
There you have it. If you can manage to follow the above noted schedule, I'm 100% positive that your gains will improve almost immediately.
Saturday, December 3, 2011
Thursday, December 1, 2011
Sunday, November 27, 2011
USPlabs Powerlifter Joe Morrow 520x3x3 Low Rack Pulls
Saturday's deadlift training; worked up to 520 lbs. for 3 sets of 3 reps doing low rack deadlifts
Friday, November 25, 2011
Jack3d by USP Labs - 45 Servings, 8.8 Oz - A Review
Have you been feeling tired or struggling lately to maintain excitement for the gym? Does having a spotter just not help you push your muscles as far as it used to? Are you ultimately having difficulty putting on the size that you want? Well, USP Labs has come out with a dietary supplement called Jack3d which can help get rid of all of these problems. Also known as Jacked or Jack3d, this supplement is the next-generation of pre-exercise enhancement formulas that will turbocharge your training once again and give you the energy you crave!
Key benefits include:
Heightened Mental Focus & Awareness Increased Strength & Speed Great tasting lemon-lime flavor No Bloating or mental crashes afterwards
Jack3d has taken elements from a variety of other competitors' products and combined it into one to make an cheap, yet effective, pre-workout supplement.
While excluding the 'fluff' ingredients like Magnesium and other artificial components, Jack3d has the basics like Caffeine, Beta-Alanine, and Creatine Monohydrate which all aid to increase energy levels and reduce fatigue in muscles. However, the core feature in this supplement is Geranium, which has proven to have a powerful effect on the central nervous system & is key to delivering razor sharp focus.
From my personal use, this supplement really does deliver an incredible workout! The L-Arginine does help to give a similar pump to other Nitric Oxide products currently available, but I think the biggest factor in Jack 3d is the Geranium & the increased focus that I have when performing my workouts in the gym. I haven't had a supplement affect myself quite like this one and would highly suggest you learn more about this product and possibly purchase it if you're looking for something different. It really makes weightlifting more fun and actually seeing results for a hard gainer like myself is incredible!
*** Caution: Because of the potency of this product, it is highly recommended to follow proper dosing instructions when taking this supplement. If you are new to this supplement, especially if you have never consumed a nitric oxide or creatine based supplement before, please start with the minimum dose recommended on the bottle and increase as needed. ***
Monday, November 21, 2011
Wednesday, November 16, 2011
Pre-Workout Shootout - Jack3d Vs Anadraulic State GT Vs NOXplode Vs Superpump 250
In the pre-workout creatine market, there are many choices but the big four are Anadraulic State GT, Jack3d, NoXplode and Superpump 250. These are all solid choices for preworkout and will all give you extra pumps, stamina and focus in the gym. Now it's time to look at each, discuss the advantages or disadvantages of each and how they might fit into your workout program.
The first contender is Anadraulic State GT from LG Sciences. It is a strong creatine based product that has a great strawberry lemonade flavor and a mix of pretty cool new ingredients. Anadraulic State GT bills itself as a "creandro" product, meaning it has factors in it that may help men increase their testosterone, as shown in preliminary data. This is quite a difference because it can help really increase the anabolic environment and recovery. It is also the only product tested to contain hydrolyzed amino acids, which are very good for recovery and growth. They will be available to the muscles as an amino acid pool and because they are hydrolyzed (predigested) they don't cause any bloat or discomfort, making them perfect right before the gym. Anadraulic State GT also contains a new form of synephrine and caffeine to give it a stimulant boost, which will help increase your performance. As a pre-workout creatine supplement it contains all the aspects that you need like beta alanine, creatine monohydrate and targeted free form amino acids like Taurine. On the worlds top bodybuilding review site, Anadraulic State GT is holding a 9.5 out of 10 rating, making it a very popular product and a solid performer. It's the only product that has the addition of these hydrolyzed amino acids, which were shown recently in a Dutch study to increase muscle growth 33% over a preworkout powder without hydrolyzed amino acids.
The second contender is USP Labs Jack3d. This is a relative new comer in the preworkout market and it promises a no-nonsense formula with out fillers and colors. The USP Labs Jack3d claim to fame is that is doesn't contain magnesium, which could cause you to hit the bathroom during your workout. I am not convinced of this, but it is a possibility I suppose. USP Labs Jack3d contains geranamine and caffeine to give it a stimulant boost, but earlier formula's contained theophylline, which was removed from the formula. It contains very few ingredients, but they are effective and taste relatively good. Of all the preworkout creatine formula's, USP Labs Jack3d the fewest ingredients, which is part of the sales pitch from USP. It is currently holding a very respectable 9.0 rating, making it a top product.
Gaspari Superpump 250 is a traditional "kitchen sink" formula that has a little of everything including maltodextrin, creatine, some free form amino acids and a host of other ingredients. To be honest there are so many ingredients, it's tough to see how they could all interact. Still, Gaspari Superpump 250 has a good following and people seem to like it. It carries a 8.4 out of 10 rating and comes in the most variety of flavors. I've only personally had the orange and it tasted pretty good, no complaints for sure. It has some cool adaptogens like Bacopa and Rhodiola and a healthy dose of free form amino acids, including some of the branched chain amino acids. Overall, it is a solid performer with a good variety and a nice blend of carbs to amino acids and enough creatine and arginine to give good pumps. The only thing missing is beta alanine, which is a very key ingredient for performance and mixes well with creatine.
BSN NoXplode is the current king of preworkout formula's. Over the years it has changed up quite a few times in both ingredients and forms of creatine. It is another "kitchen sink" formula with everything just thrown together and even the excipients listed as "active" ingredients. Like Superpump 250 it does contain a mix of ingredients, but only contains creatine malate, no creatine monohydrate. This has some benefits, since creatine malate doesn't seem to bloat you as much as other forms of creatine, but it doesn't have the body of evidence like creatine monohydrate for increasing satellite cell production, reducing myostatin and performance. It does have some cool aspects like creatin-ol phosphate, which is a creatine like molecule that has some promise to help increase endurance, NAD which is great for energy, citrulline malate for endurance and beta alanine which is performance enhancing. There are just too many ingredients to see how they all fit together, so it is hard to give a comprehensive review of each ingredient. It has a 8.1 out of 10 rating on the top review site making it a very solid choice.
Side effects for each are pretty much the same. They all contain caffeine, which obviously make you feel focus however it can make you feel jittery if too much is consumed. Jack3d and Anadraulic State GT add in two additional stimulants, for you stim junkies, so if you like getting wired before the gym, these two are more your speed. They all also contain creatine, which has the potential to bloat you. With the inclusion of insulin like factors, LG Sciences Anadraulic State GT, BSN NOXplode and Gaspari Superpump 250 should cause less bloat, since the creatine is "forced" into the muscle cells and not hanging around attracting extra water. Also, the ones that contain Beta Alanine, like Anadraulic State GT, USP Labs Jack3d and NOXplode may cause you to feel "tingles" or "itchy", since that is a natural side effect of beta alanine. This usually wears off in 5-10 minutes and the benefits of Beta Alanine make this more than acceptable. Just don't be alarmed when you feel it. USP Labs Jack3d's write up claims that the magnesium containing pre-workout creatine blends like Superpump and NOXplode may make you use the bathroom and have the "runs"during your workout, since magnesium has a laxative effects, but I personally think this is over blown but you should know about it if you feel it might be an issue.
Of all the products reviewed, you can't really make a bad choice. A good preworkout formula containing creatine is paramount for having a good workout, so try all of them and decide for yourself which one is right for you. All of them taste pretty good and have similar effects. The choice comes down to whether you want a more simple, effective formula like Anadraulic State GT or do you prefer the shotgun effect of everything in one powder. Do you want the testosterone boosting effects of Anadraulic State GT or the inclusion of arginine in the other products. All in all, these will help you transform your workout and give you increased focus, aggression and attitude in the gym.
Street price for each formula is quite varied. NOXplode is about , Superpump 250 is .99, USP Labs Jack3d is .99 and Anadraulic State GT is .99, so they are all pretty close, but NOXplode is the highest price point, still only around 10 bucks separates the four of them.
Of all four, I would recommend Anadraulic State GT because it is the most complete formulation for my needs. The addition of hydrolyzed amino acids makes a huge difference in performance since hydrolyzed amino acids get immediately into the bloodstream and offer an energy and recovery pool while you are working out.
Buying Panasonic Viera G20 Purchasing Tourmaline Vs Ceramic 2010 Baby Jogger City Select Discount
Tuesday, November 8, 2011
A Review of the Pre-Workout Supplement - Jacked
Occasionally I like to do some supplement shopping. I am not a big advocate of using supplements but there are some that may be worth your time. One of the hottest products around in the bodybuilding now is the pre-workout supplement jacked by USP labs. I see many people saying it is the best product they have ever used and tons of reviews how it blows other pre-workout supplements out of the water. Naturally curiosity got the better of me and I decided to try it out.
My first impression was that the amount you got was far too small for what it cost. To my surprise when I opened the container the serving scoop inside was also very small so it really wound up balancing out. At the time the only flavor they had available on the market was lemonade. Personally I am not too found on fruit flavored supplements.
As soon as I got to the gym I took 1 scoop and mixed it with a bottle full off water. The mixability was decent but the taste to my surprise was actually decent. It tasted like actual lemonade. During my workout I did notice a strong increase in energy which felt pretty good. Some things that bothered me were the fact I was breathing a lot heavier and my skin felt very itchy.
The energy was great but my breathing was so strange to me that I couldn't focus on my workout at all. I felt like I just could not take in enough air. My skin felt so itchy I couldn't do a set for long enough before having to stop and scratch myself. I decided to try it for one more workout to see if these side effects occur again and they did. From my personal experience I would not recommend Jacked. I had far too many strange side effects from trying it. To be fair the energy was great, but at what cost?
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