Carbohydrates are your body’s preferred energy source. The body stores carbs as glycogen in your liver and in your muscle tissues. When it needs energy, after depleting its stored supply of ATP, the body initiates glycolysis. Glycolysis is the process of converting carbs and sugar into ATP and ultimately energy.

If the body is provided insufficient carbs, it can and will convert protein into a carbohydrate energy source. This process, known as gluconeogenisis, is not a positive for the muscle building process. It is energy intensive and inefficient, sacrificing the energy and nutrients needed for muscle growth.

Only through a balanced diet with sufficient carbohydrate intake can the body reach its fullest muscle building potential.

Carbs, like protein, contain 4 calories per gram. They should represent 30-60 percent of the weight gain diet.

But, in order to use carbs to effectively as a food to gain weight, to help you build muscle and not increase your fat gains, it is critical to understand the different types of carbs. When you consume carbohydrates and what types you consume will help dictate how they are used by the body.
The Three Main Types of Carbs…

Food to Gain Weight
Sample Quality Carbohydrate Sources
Simple Carb Sources
Food To Gain Weight – Fruite Juices – Simple Carbs
Fruit Juices
Complex Carb Sources
Food To Gain Weight – Potato – Complex Carb
Potatoes
Food To Gain Weight – Brown Rice – Complex Carbs

Brown Rice
Food To Gain Weight – Oats – Complex Carbs

Oats
Food to Gain Weight – Pasta – Complex Carbs

Pasta
Food to Gain Weight – Whole Wheat Bread – Complex Carbs

Whole Grains
High Fiber Sources
Food to Gain Weight – Black beans – Complex Carbs
Black Beans
(1/2 cup =
9 grams fiber)
Food To Gain Weight – Sweet Corn – High Fiber Foods
Sweet Corn
(1/2 cup =
5 grams fiber)
Food To Gain Weight – Broccoli – High Fiber Foods
Broccoli
(1/2 cup =
4 grams fiber)

1. Sugars (simple carbs) – These carbs provide us with immediate energy, quickly entering the blood and providing a sharp insulin spike. Simple carbs have a short shelf life in the body. If they are not quickly used for energy they are likely to be stored as fat tissue. Examples of simple carbs are fruits, juices and basically anything with sugar.

On the muscle building diet, it is a good idea to generally limit your intake of the simple carbs. However, there are times when they can be beneficial. The insulin spike created by simple carbs can be effectively used to deliver nutrients to the muscles at the times they most need it. These times include your first meal of the day and pre and post-workout nutrition.

Soda pop, candy and white flour (white bread) souces are almost always bad food choices. These are empty, valueless calories and should be avoided as much as possible.

2. Starches (complex carbs) – Complex carbs actually contain more sugars (a longer chain of sugars) than simple carbs but provide a slower release into the blood and therefore have a longer “shelf life.” This shelf life is extremely important, giving you a longer window to utilize them as energy before they can start the process of being stored as fat.

3. Dietary Fiber – Fiber is a portion of plant food that cannot be digested by enzymes in the intestinal tract. Because it is not digested, it has no calories. It does, however, play an important role in the body – it assists the body in removing waste.

Because high-fiber fruits and vegetables are not calorie dense (more on calorie density), they don’t play a major role in the weight gain diet. You do, however, need fiber in your diet. The high-protein, high-calorie diet can present constipation problems for some.

From The
Bodybuilding Supplement Guide

3 star rating
Fiber

Twinlab’s FiberSol Capsules
TwinLab’s FiberSol Capsules
Pills to help keep you “soft” with all that extra protein.

For 200 Capsules
pay less than $13.00

(N/A at IllPumpYouUp)
FiberSol available here at Affordable Supplements

The food you eat to gain weight, like all food, should pass through your body in 24 hours. If you are not regular, increase fiber intake AND insure your water intake is adequate.

Don’t overdo it with fiber. Too much fiber can block the digestion of the calorie-producing macronutrients. A good goal is to aim for 10 grams of fiber for every 1,000 calories consumed.
Supplementing
For Carbs…

Getting enough fiber in your diet can sometimes be a challenge and supplementing can present a better option than the alternative.

Generally, it isn’t necessary to supplement specifically for carbohydrate calories. Food sources containing quality carbs are varied and plentiful. The average person won’t have trouble finding sources.

Quality meal replacements and weight gainers contain balanced meals which provide good carb mixtures.

What about the Glycemic Index?

The Glycemic Index (GI) is a measure of the after-meal response foods have on blood sugar levels. It can be a valuable tool for determining precisely which carbs have the ability to sharply influence insulin levels.

To learn more about the Glycemic Index and its limitations, check out this article – The Glycemic Index, Insulin and Bodybuilding.

While you will only be in the gym engaging in intense resistance exercise for less than one hour, it is what you eat in the 90 minutes before and the 90 minutes after that workout that can determine how effective that hard work will be at moving you towards your goals.

This “four hour window” (90 minutes before, 60 during, 90 after) will be the most important period of time in your program in terms of feeding your body for muscle growth.

It is during these four hours that you can significantly enhance your ability to build muscle. The body will be both most in need of muscle building nutrition and most receptive to it.

Sample Pre and Post-Workout Nutrition Plan
5:30 Workout Sample Pre and Post workout Nutrition Plan
Pre-Workout Nutrition

Your pre-workout meal is the second most important meal of the day, topped only by the post workout meal. The goal of this meal is to prepare the body for the assault you will soon be putting it through.

During intense exercise, as stored energy is used up, the body will turn to glycolysis to replace this energy. Glycolysis is the process of converting sugars (carbs) into ATP and ultimately the very energy you need to contract a muscle. Therefore, it stands to reason that you want the ingredients (carbs) that make energy to be readily available. Not having them will impair your ability to workout to your full potential.

The pre-workout meal needn’t be all that different from one of your normal meals (assuming you make eating for mass gain a practice). It should be focused on protein and complex carbohydrates. It is important that both of these macronutrients be present. The meal should be consumed about 60-90 minutes before exercise begins to allow the body time to digest and make the nutrients available to the body during exercise.

Complex carbohydrates in your pre-workout meal will help ensure you have adequate energy levels for your workout. Another practice to consider is consuming simple carbohydrates (fruits, fruit juices) and/or protein in a quick drink 15 to 30 minutes previous to the workout to provide the body with an immediate energy source.
Post-Workout Nutrition

The basic goal of weight training for mass gain is to force the muscles to break themselves down (catabolism) and then rebuild (anabolism). When the workout provides sufficient trauma to the muscles, small tears in the muscle fibers and connective tissue are created. In the hours and days following the workout, the muscles will attempt to rebuild themselves and become stronger and better able to deal with such trauma in the future. This process is called adaptation.

Notice that I said they will “attempt” to rebuild themselves to be stronger. In order to accomplish this goal, they need to be provided the raw materials to do the job – They need good post-workout nutrition.

The muscles need carbohydrates to replace their drained fuel sources (muscle glycogen) and they need protein to begin the rebuilding process. The better the materials you provide them, the better work they will be able to do. The sooner you get them the materials, the sooner they can get started.

The goal of proper post-workout nutrition is to quickly and efficiently refuel the muscles and then provide them with the raw materials they need to rebuild themselves to be bigger and stronger.

For mass gain, a good goal is to try and make your post-workout meal about 15-25% of your total daily caloric goal (if your diet calls 3,000 calories a day, your post-workout meal would be about 450-750 calories). It should contain a quality carb mixture and a quality protein source.

From The
Bodybuilding Supplement Guide

3 star rating
Post-Workout Drinks

Note: Getting a supplement specifically made for post-workout nutrition isn’t necessary. MRPs and weight gainers make good post-workout drinks. A sports drink combined with some whey protein is also good.

But you do want to get good carbs and protein to your muscles as soon as possible which is best accomplished by a liquid source.

Optimum Nutrition’s After Max
Optimum Nutrition’s After Max
Great specific for post-workout product. Does contain 5G of quality creatine – so you would use this as your creatine serving on workout days (and use ONs Creatine Powder -see below – on non-workout days).

For a 3.7 lb. Container pay less than $34.00

After Max available here at IllPumpYouUp
Discount Code: GainWeightMuscleFast

TwinLab’s Ultra Fuel
TwinLab’s Ultra Fuel
I use this in combination with a protein powder drink for post-workout. More calorie-intense than most sport’s drinks, this one is good for those who have trouble gaining/maintaining weight. Opt for the pre-mixed bottles for the great taste (try finding them locally).

For a 3.3 lb. Mix pay less than $17.00

(Not available at IllPumpYouUp)
Ultra Fuel Mix available here at Amazon

A sports drink is a good first step in post-workout nutrition. It will act to quickly replace energy stores, replace lost nutrients and also create an insulin spike more on the importance of insulin. High glycemic index fruit or fruit juice can also address this need as well as some “creatine plus” products and other bodybuilding supplements made expressly for this purpose.

Providing the body with a quality protein source is the next thing on the post-workout nutrition agenda and it should follow the first step as quickly as possible. A liquid source is ideal because it can be processed and utilized by the body quicker. Whey protein powders, certain meal replacements and weight gainers can fill the bill.

Studies have shown that time is truly of the essence, the sooner the body is provided with these materials the quicker it will exit its catabolic state and enter an anabolic state (the less muscle you will lose and the quicker you will start building new muscle).

Following your workout, consume your post-workout nutrition meal as soon as your stomach and schedule will allow it. This can vary by individual. Generally, the longest you want to go is 90 minutes post exercise but ideally you would want it within the first 30 minutes. The resulting muscle gains you experience as a result of your workout can possibly be dramatically affected by how quick you are able to re-supply the body with muscle building nutrition.

The post-workout meal should be heavy on protein and carbohydrates. While protein builds muscle, do not forget the important role carbohydrates play in the process. By providing an insulin spike, carbs provide the body with an excellent transport system for the nutrients to reach the muscle cells. The insulin release and the sensitivity of the muscle cells (caused by the trauma of intense weight training) is also the reason most recommend taking creatine at this time.

In short, there is no other time that the muscles are as receptive to being fed as in the post-workout period. Bodybuilders often refer to this as their “free time,” a time when they can eat anything and not have to worry about it turning into fat. The muscle cells are incredibly hungry for nutrition and will suck up all you can give them, lessening the chance that fat cells will instead be the recipients of the provided nutrients.
Upping Your Caloric Intake on Workout Days

It can be an effective plan to up your caloric intake on the days you workout. To do this, you DON’T include the post-workout meal in your daily calorie counts. This will mean that you take in 15-25% more calories on your workout days than non-workout days.

Some call this cycling, others just consider it disregarding the caloric intake that is simply replacing what the intense workout took out of you. Whatever you call it, it can be an effective way to keep the body adjusting and growing.

Time to Pick Carbs…

Picking the right carbs becomes very important when you are dealing with pre and post-workout nutrition. High-glycemic foods can help create an insulin spike which can help get the nutrients to your muscles. To learn more about using the glycemic index, read The Glycemic Index, Insulin and Bodybuilding.

Also check out this Jeff Anderson article which has some good suggestions for pre and post-workout carbs – The Right Bodybuilding Carbs.

If you take a step back, clean the slate and take a fair look at fat you’ll find an impressive food to gain weight.

Combining with glucose, fat becomes the major energy source for our bodies. For those of us trying to gain weight fast, fat can be an important part of the equation. It helps regulate the metabolism, maximize hormone production and decrease joint pain.

It is true, however, that not all fat is good fat…
Types of Fat

There are three major categories of fats: saturated, polyunsaturated and monounsaturated.

Saturated fats are the bad fats. They are found in animal products. Whole milk, cheese, beef and ham are all high in saturated fat. The liver produces cholesterol from saturated fat. This can raise your blood cholesterol levels, primarily your LDL, or your “bad cholesterol.”

Polyunsaturated fats are known as your Essential Fatty Acids (EFAs) or as Vitamin F. Polyunsaturated fats come from corn oils, sunflower oils, flaxseed oils and certain fish oils among other sources. They are called essential because your body cannot manufacture them. Unlike saturated fats, polyunsaturated fats can actually have a positive impact on your blood cholesterol levels. They can raise your HDL level (the “good cholesterol”) and lower your LDL level.

The two primary types of EFAs are the omega-3 (alpha-linolenic acid) and the omega-6 (linoleic acid). Most important to weight lifters are the omega-3′s due to their roles in tissue-building.

Monounsaturated fats come from vegetable and nut oils. They are also good for you, showing a positive impact on LDL levels and importance to keeping your body functioning at the highest level possible.

How Much Fat?

Fat is highly concentrated. It provides 9 calories per gram, more than twice the amount provided by protein and carbohydrates. To gain weight fast, fat should comprise 20-30 percent of your diet.

Don’t forget fat. Without it, you’re not likely to gain the weight you want. But the idea is not to just shove a bunch of fat down your gullet without regards to type.

Go easy on the saturated fats. They are not good for your heart. To avoid them completely would be difficult and isn’t necessarily wise (they have muscle building benefits as well). A good plan is to keep your saturated fat intake at or below 10% of your total caloric intake.
The Muscle Building
Benefits of EFAs
How Important Is Fat To Maximizing Your Testosterone Production?
Very Important.

Learn how to make sure your diet is set up for MAXIMUM
testosterone production
in this
FREE Video
from Jeff Anderson
Fat and Testosterone Video
How To Skyrocket Your Testosterone Levels Using A
Simple Little Diet Trick

EFAs play critical roles in building muscle. They are the starting point for the body’s manufacturing of other fatty acids that the body needs to support lean muscle growth. Perhaps most important from a bodybuilder’s point of view, EFAs keep the hormone-producing glands active. This will help maximize the production of many hormones including our favorite – testosterone.

But the benefits of EFAs don’t stop there. Within EFAs, vitamins are transmitted (so fat helps vitamins reach muscles) and stored. In the liver, fat helps with the digestion of protein and decreases insulin sensitivity. With this help, your body will be able to use more protein to build muscle and absorb carbohydrates more slowly (decreasing their chance to turn into body-fat).

Additionally, EFAs provide a great source of energy that doesn’t readily convert to bodyfat, they help the brain function at a high level (at least, at the highest level you’re capable of), keep joints strong, lubricated and injury-free, and decrease inflammation in muscles which leads to shorter recovery periods.
Getting your EFAs
Food to Gain Weight
Quality EFA Sources
Food to Gain Weight – Avocados – EFA Source
Avocados
Food to Gain Weight – Walnuts – EFA Source
Nuts (walnuts)
Food To Gain Weight – Oils – EFA Sources
Oils
(see EFA oils below)

From The
Bodybuilding Supplement Guide

4 star rating
Essential Fatty Acids (EFAs)

Flora’s Udo’s choice Oil Blend
Flora’s Udo’s Choice Oil Blend
An excellent quality blend of oil.

For a 32 Oz. Bottle
pay less than $40.00

(N/A at IllPumpYouUp)

Udo’s Choice available at Affordable Supplements
(Search for “Udos”)

Nature Way’s Mega Blend EFA Oil
Nature’s Way’s Mega EFA Blend
Another excellent blend of oils.

For a 16 Oz. Bottle
pay less than $20.00

(N/A at IllPumpYouUp)
Mega EFA Blend available here at Affordable Supplements

Natures Way Mega EFA Gel Tabs
Nature’s Way’s Mega EFA Blend
(Gel Tabs)
This is for the pill-poppers. Only take the pills if you absolutely can’t take the cold-pressed oils.

For 90 Softgels
pay less than $12.00

(N/A at IllPumpYouUp)
Mega Blend EFA Gel Tabs at Affordable Supplements

Great fat sources are certain types of nuts, avocados and cold-pressed oils. I’m not a fan of nuts nor avocados (and you’d have to be a big fan to get your doses everyday from these sources) and so my preference is for the cold pressed oils.

For most people trying to gain weight fast (or just looking to better their health for that matter), supplementation is necessary to get the ideal amounts of EFAs.

Flaxseed oils (EFA Oil Blends) are excellent sources. They can be put into weight gain shakes, salads or soups and don’t taste too bad when used this way (downing them straight is another story).

The best choice for cold-pressed oils in my opinion is Udo’s Choice Blend. For more information on Udo’s Oils and how EFA’s help in the diet, check out Udoerasmus.com.

Udo Erasmus is known as the “Fat Man”! He is the pioneer of all the recent ground-breaking work on “trans-fats”, N-3 or ‘omega-3′ fats and essential fatty acids. For more information on how fats can help to build muscle, check out this study.

Softgel tablets are another way to get some EFAs into you if you just can’t stand the taste of the oils. They are much more expensive and don’t provide you with anywhere near the amounts of EFAs (and therefore the benefits) as the cold-pressed oils though. But they are probably better than nothing.

Only go this “pill-popping” route if you absolutely can’t find a way to get the cold-pressed oils down (put them in a weight gain shake and you should barely be able to tell they are there).

The most undervalued supplement for mass gain?

Without a doubt, that title is earned by the EFA oils. Don’t be surprised if you find yourself experiencing a lot of non-muscle building related benefits while supplementing with EFA oils. Noticeable skin, hair and general energy improvements are common.

This is a powerful supplement, not just for muscle building but for general health. It doesn’t get the play it deserves simply because the heavy-hype muscle nutrition companies haven’t got in on the game (for a variety of reasons). Rest assured, though, it is a staple supplement for experienced and knowledgeable trainers.

Another valuable supplement that is often mistakenly left off the list of beginner bodybuilders because it isn’t heavily hyped is your basic multi-vitamin. Learn more about the vitamins and minerals you need to make sure you are providing your body.

As is true with most bodybuilding supplements, as knowledge and understanding of athletic dietary requirements have increased, nutrition companies have produced some very effective weight gainers (but the old kind, the sugar and fat, still lurk, so read your labels).

Weight gainers are essentially meal replacements with higher calorie amounts. Like meal replacements, it is relatively easy in today’s market to find those that have good quality protein, carbs and acceptable fat content. Today’s most popular weight gainers are powders that when mixed with about 16 oz. of water give you about 600-900 calories per serving.

But remember…

There is much more to gaining lean muscle than just assaulting the body with massive amounts of calories. You must have quality protein, carbohydrate and fat content in addition to vitamins and minerals and you must supply the body with these nutrients in the most advantageous ways.

Weight gainers do not contain a magic weight gain formula. They are just calories.

Slim-fast Vs. Weight GainersSlim-Fast vs Serious MassSerious Mass Vs. Slim-fast

Slim-Fast shakes are popular weight loss diet drinks while Optimum Nutrition’s Serious Mass is a popular weight gainer drink. They are, obviously, marketed at completely opposite fitness pursuits. It may, however, surprise you just how much these products have in common.

Calories

Protein

Carbs

Fat

One serving of
Slim-Fast

220

10

40

3
One Serving of
Serious Mass
1,250

50

251

5

At first glance the similarities may not be apparent but if you even out the serving sizes…

Calories

Protein

Carbs

Fat

Six servings of
Slim-Fast

1,320

60

240

18
One Serving of
Serious Mass
1,250

50

251

5

Looking at the above, you see fairly comparable products.

The difference between Slim-Fast and Serious Mass? It basically comes down to recommended serving size and marketing. Combine a few Slim-Fast’s and you have a product that could be marketed as a weight gainer. Likewise, cut the serving size of Serious Mass and you have an MRP. Cut it a little more and you have a weight loss MRP.

The take-home lesson: It is all about calories. Your total calorie intake decides whether or not you gain or lose weight. Products directed at these goals are based on the calories they provide, not magic formulas.

Keep your focus on your total daily caloric intake.

This is where your success or failure is determined. It isn’t determined by what products you are taking to help you get there.
Are Weight Gainers for You?

Despite the fact that you may consider yourself to be in desperate need to gain weight fast, often times weight gainers are not the way to go. It may seem logical by the very nature of their name that they are the bodybuilding supplements to start with for such a person, but this is not necessarily the case.

The key to deciding if they are for you is to develop a weight gain diet plan. When you have a weight gain diet plan in place, the decision on whether or not to add weight gainers or meal replacements becomes easy as you determine your ability to CONSISTENTLY consume the calories and nutrients called for in your plan.

If you can get all the nutrition you need from whole foods, that is the way to go. For many, however, this is not a realistic possibility. This is where weight gainers and meal replacements can really help – they can provide quick and nutritious meals.

Another way to effectively use weight gainers is in your post-workout meal. A quality weight gainer can provide very desirable post workout nutrition by quickly providing the body with a good carb and protein mixture.

From The
Bodybuilding Supplement Guide

4 star rating
Weight Gainers

Prolab’s N-Large 2
ProLab’s N-Large 2
Probably the most popular weight gainer, good quality and value. High in protein.

For a 10 lb. Container pay less than $56.00

N-Large 2 available here at IllPumpYouUp
Discount Code: GainWeightMuscleFast

Optimum Nutrition’s Serious Mass
Optimum Nutrition’s Serious Mass
In comparison to N-Large 2, a lower protein to carb ratio which makes it less expensive. Depends on your needs which is best for you. Low in sugar. Cutting recommended serving size in half will work best for most people.

For a 12 lb. Bag pay less than $40.00

Serious Mass available here at IllPumpYouUp
Discount Code: GainWeightMuscleFast

EAS’s Mass Factor
EAS’s Mass Factor
In comparison to N-Large 2, very similar but more expensive and better quality nutritional content.

For a 8 lb. Container pay less than $75.00

Mass Factor available here at IllPumpYouUp
Discount Code: GainWeightMuscleFast
Choosing
Weight Gainers

The best weight gainer for you is the one that best helps you meet your daily caloric goals. If you need more protein, seek a weight gainer heavy on protein. If you are meeting your protein intake goals but having trouble getting to your total daily calorie goal, a product with lower protein content and higher complex carb content may work better for you.

Don’t be wooed by the large calorie content claims of some weight gainers. Remember, you want to divide your daily caloric intake as evenly as possible over many smaller meals. A knowledge that these nutrients are most effective when supplied to the body in smaller, steady amounts (6 smaller meals a day as opposed to three big ones) shows the nonsense of the huge calorie per serving claims of some weight gainers.

“2,500 Calories!!!” may impress the inexperienced and move some product off the shelves but it shouldn’t be appealing to those taking a rational approach to weight gain. In order for this product to be of value to you in the suggested serving size, you would have a diet plan calling for 15,000 daily calories (6 meals x 2,500 calories). Not likely.

Keep in mind, though, that you can always adjust the serving sizes to suit your needs.

Read Your Labels – The way some weight gainers get to those huge calorie claims is through high sugar content. Sugar won’t help you build muscle. It will increase your body-fat levels. Don’t buy a weight gainer for sugar calories. It would be cheaper to go buy a bag of sugar and have at it.

Expect to pay more for weight gainers offering quality nutrition and expect to get more muscle for providing your body with that quality nutrition.

By Vince Delmonte

So what do you really need to know about protein powder? After all, as a skinny guy or beginner to the whole bodybuilding scene you simply want to know a few answers. Is protein powder necessary? Does it really work? How much do I need? What kind should I take? What is the best? And finally, will any of these answers make a difference when it comes to getting jacked and attracting the ladies?

This article is not meant for you if you want to learn the science behind the ion-exchanged, cross-mutaed, isotopically labeled protein tracers blah blah blah. In this article, I will strip away all the hype, science and confusion that surrounds protein powder. By the time you are through this article and put it to memory, you will become the resident protein powder expert and amaze your friends the next time you visit the sport nutrition store. No more 2-hour shopping trips for protein powder because you don’t really have a clue what to look for!

Is Protein Powder really necessary?

So, although protein supplements are not an absolute requirement for gaining mass, I have yet to meet any person able to get 400 grams of protein per day from cooking food. If your protein intake is greater than 200 grams per day I will suggest a protein powder – it will make your life a lot easier.

In addition, dollar for dollar, protein powders and meal replacement drinks tend to be more cost effective than whole food. Don’t get me wrong, though. Protein powders are still supplements in my book. Supplement means an addition to the diet. I emphasize this because the focus of any diet should be food. Whole food is often preferable to powders because it can offer a whole spectrum of nutrients that powders cannot.

Most of your dietary protein should come from meat, fish, poultry and eggs. However getting all your protein from whole food is not always practical or convenient, especially if you have to eat 6 or more times a day to get your required intake. I will stress to you, for optimal muscle gains, that you should limit yourself to a maximum of three per day or 40 % of your meals. To some this might sound like going ‘overboard’ and I would not disagree.

The bottom line is that both food and supplements are necessary to achieve a complete nutritional balance as well as the desired level of protein intake, especially if you’re not a big fan of cooking. And I assume that over 95% of you reading this do not have a personal maid at home cooking all your meals while you sit around waiting for your next meal. Do not make the fatal mistake of thinking protein powders can take the place of a solid training and nutrition program.

Does protein powder really work and are they healthy?

I get this question emailed to me almost everyday. I just showed how it ‘works’ as a supplement to help you hit your supplemental protein mark but you are probably still wandering, ‘Yeah, but is protein powder going to help me get muscular or is it a scam?” A better question would be, “Does protein really work?” and the obvious answer is ‘yes.’ You are fully aware that protein is composed of building blocks called amino acids which performs a variety of functions in the body such as build and maintain healthy muscles when combined with diet and exercise. Protein also:

Support red blood cell production
Boost your immune system
Keep your hair, fingernails, and skin healthy

However, not all protein powder is created equal. Most protein powder contains an array of questionable ingredients such as aspartame, saccharin, fructose and artificial colors. It’s interesting to note how unhealthy most of these protein powders actually are. Look for a protein powder with natural ingredients rather than products that are sweetened with chemicals and made with ingredients that are certainly not going to create an environment for muscle growth and fat burning.

Also avoid products with refined carbohydrates such as fructose, sucrose or brown rice syrup. Make sure that the product is made from a reputable company that is genuinely interested in good health. Unfortunately supplement manufacturers will continue to meet the demands of bodybuilding consumers with unknown crappy products because we buy it and it is cheaper for them to create. Do your homework by seeking out unbiased reviews, investigating the companies history, and reputation. And then make a decision and take responsibility!

In the past one of my criteria for a healthy protein product was that it was great tasting and that it should mix easily. Most protein powders mix quite easily, even with a spoon, however I was disappointed to discover that taste will inevitably be sacrificed for a safe and healthy product. I can live with this. You see, once a product is removed of all artificial chemical sweeteners such as aspartame or sucralose, and simple sugars it is left almost tasteless and sometimes even gross.

How much protein powder do I need?

A better question would be, “How much pure protein do I need to achieve my goals?”

Protein is an extremely important macro nutrient and should be eaten frequently throughout the day. I recommend at least 1 to 1.5 grams of protein per pound of lean body mass. This means that if you are 150 pounds and 10% body fat (150 x 0.10 = 15 lbs of fat leaving 135 lbs of lean mass), you will require at least 135 to approximately 205 grams of protein per day.

I recommend that protein powder be used primarily for your pre-workout, workout and post-workout shake. This is when liquid food is more advantageous over whole food since it has a faster absorption rate.

I do not recommend protein powder do be used for meal replacements for more than two meals. Here is what a typical day might look like:

Meal 1 (breakfast) – whole food

Meal 2 (mid morning) – liquid protein meal

Meal 3 (lunch) – whole food

Meal 4 (mid afternoon) whole food

Meal 5 (pre and post workout) liquid protein meal

Meal 6 (dinner) whole food

Meal 7 (before bed) whole food

What kind of protein powder should I use?

Before deciding which protein powder is necessary, here is a short protein primer to help you make sense of the thousands of different protein powders from which to choose:

WHEY PROTEIN makes up 20% of total milk protein. Whey is recognized for its excellent amino acid profile, high cysteine content, rapid digestion, and interesting variety of peptides. Since it is very quickly digested the best time to consume it is before your workout, during your workout or immediately after your workout. These would be considered the phase in the day where you need energy the most and when your body is in anabolic state.

CASEIN PROTEIN makes up 80% of total milk protein. Casein is recognized for its excellent amino acid profile, slow digestion and interesting variety of peptides. Since casein is slowly digested into your bloodstream, don’t use it during workouts or after workouts – you need a fast absorbing protein at these times. Instead, use a casein protein for all other times outside the pre and post workout window.

SOY PROTEIN is the most controversial of all protein types. While the soy groupies have gone to great lengths to label soy as a super food with magical effects, there is also a good amount of research that suggests soy protein may be contraindicated in many situations. BECAUSE OF ALL THE CONFUSION, IN MY PERSONAL OPINION, I SUGGEST AVOIDING SOY PROTEIN ALTOGETHER AND STICKING TO THE OTHER TYPES LISTED.

Protein Blends are generally a combination of several types of protein blends such as whey protein concentrate, whey protein isolate, egg protein, casein protein, and soy protein.

Why would you want a blend anyway? You will receive the full spectrum of proteins and you will receive varying rates of absorption from the different types of protein. Using a blend will create an anabolic environment from the whey and an anti-catabolic environment from the casein – use this kind at any time of the day but NOT before a workout or after a workout.

Whey hydrolysates (also known as hydrolyzed whey protein, and are also called peptides), are powerful proteins that are more quickly absorbed; more so than any other form, since your body prefers peptides to whole proteins. Hydrolysates are produced through very low heat, low acid and mild enzymatic filtration processes, (those highest in the essential and the branched chain amino acids) and are potentially the most anabolic for short-term protein synthesis such as the the pre-workout and post-workout window.

Whey Protein Versus Whey Isolate:

Most whey protein powders that stock the supplement shelves are made up of whey concentrate and mixed in with a small portion of whey isolate. Comparing the two, whey protein isolate is more expensive than whey protein concentrate because it has a higher quality (more pure) and a higher BV (biological value). Whey protein isolate contains more protein and less fat and lactose per serving. Most whey protein isolates contain 90-98% protein while whey concentrates contain 70-85% protein.

Whey protein isolate is the highest yield of protein currently available that comes from milk. Because of its chemical properties it is the easiest to absorb into your system. Obviously with its high concentration, it appears that an isolate protein would be the obvious choice instead of a concentrate. However, this is an individual decision because the isolate is more expensive, and just because it is purer does not guarantee that it will help build bigger muscles. Its extra concentration may not justify its extra cost.

SO WHAT IS THE BOTTOM LINE? WHICH SHOULD YOU CHOOSE?

For the Pre-workout and Post-workout phases, as long as whey hydrolysate is the first or second ingredient on the supplement label then there is probably not enough in the product to influence protein synthesis to reap the optimal benefits. As stated, whey isolates are also a very extremely high quality whey and for maximal anabolism isolates should be combined with whey hydrolysates for only the pre-workout and post-workout phases of your program. The inclusion of small amounts of whey concentrates will not harm you but this should not be the first ingredient on the tub of protein powder.

IF YOU ARE LOOKING FOR THE STRONGEST PROTEIN POWDER TO EXPLOIT YOUR FULL GROWTH POTENTIAL DURING THE GROWTH AND RECOVERY PHASES (ANY TIME OTHER THAN PRE AND POST WORKOUT PERIOD) THEN USE A BLEND.

You will receive the full spectrum of proteins and you will receive varying rates of absorption from the different types of protein. Using a blend will create an anabolic environment from the whey and an anti-catabolic environment from the casein.

Conclusion

I hope this article familiarized you with the basics of protein powder and gave you a foundation to work from when deciding on your next order. Don’t get caught up in the hype and start becoming a more educated consumer when you take your next trip to the nutrition store. Now you can tell the sales rep exactly what you are looking for instead of starring blankly at the shelves without a clue!

Oh yeah, protein powder will help you get more jacked and attract the ladies but it’s not going to do it in a ‘ultra short period of time’ with the simple addition to your diet.

Whey protein powder’s popularity in the bodybuilding world is well-deserved. In this article, Will Brink increases your understanding and knowledge about it and its potential to help you towards your goals.

“The Whey It Is”

By Will Brink

If there is one thing that continues to perplex me, it is the disparity between how popular whey protein is (thanks in large part to yours truly) and how much confusion there is regarding this immensely popular supplement. Why are people so confused about whey? I have to conclude that it’s part deceptive advertising by some unscrupulous supplement companies, poorly researched articles put out by self proclaimed “guru” types, and the fact that whey is indeed a complicated protein. In this article I will endeavor to clear it all up once and for all lift the vale of secrecy, strip away the myths, and shatter the hyperbole surrounding this ultra popular supplement.

By the time you are through reading this article, you will know all you need to know regarding the differences in whey, such as concentrates vs. isolates, micro filtered vs. ion exchange, and many other answers to questions that seem to persist no matter how hard wise-guy writers like me have tried to dispense with all the myths and misinformation/disinformation surrounding whey. Read this article carefully, put it to memory, and you will be the resident whey expert in the gym and amaze your friends at the next cookout if whey becomes a topic of discussion (in which case you go to some boring cookouts!).

What is whey?

When we talk about whey we are actually referring to a complex ingredient made up of protein, lactose, fat and minerals. Protein is the best known component of whey and is made up of many smaller protein subfractions such as: Beta-lactoglobulin, alpha-lactalbumin, immunoglobulins (IgGs), glycomacropeptides, bovine serum albumin (BSA) and minor peptides such as lactoperoxidases, lysozyme and lactoferrin. Each of the subfractions found in whey has its own unique biological properties.

Up until quite recently, separating these subfractions on a large scale was either impossible or prohibitively expensive for anything but research purposes. Modern filtering technology has improved dramatically in the past decade, allowing companies to separate some of the highly bioactive peptides -such as lactoferrin and lactoperoxidase-from whey.

Some of these subfractions are only found in very minute amounts in cow’s milk, normally at less than one percent. For example, although it is one of the most promising subfractions for preventing various diseases, improving immunity and overall health, lactoferrin makes up approximately 0.5% or less of whey protein derived from cow’s milk (whereas human milk protein will contain up to 15% lactoferrin). Over the past few decades, whey protein powders have evolved several generations from low protein concentrates to very high protein isolates.

What’s so great about whey?

Whey protein has become a staple supplement for most bodybuilders and other athletes, and for good reason: it’s a great protein with a wide variety of benefits. Whey has more recently caught on with the anti-aging/longevity-minded groups also.

A growing number of studies has found whey may potentially reduce cancer rates, combat HIV, improve immunity, reduce stress and lower cortisol, increase brain serotonin levels, improve liver function in those suffering from certain forms of hepatitis, reduce blood pressure, and improve performance, to name a few of its potential medical- and sports-related applications. Whey also has an exceptionally high biological value rating and an exceptionally high Branch Chain Amino Acid (BCAA) content.

One of whey’s major effects is its apparent ability to raise glutathione (GSH). The importance of GSH for the proper function of the immune system cannot be overstated. GSH is arguably the most important water-soluble antioxidant found in the body.

The concentration of intracellular GSH is directly related to lymphocyte’s (an important arm of the immune system) reactivity to a challenge, which suggests intracellular GSH levels are one way to modulate immune function. GSH is a tri-peptide made up of the amino acids L-cysteine, L-glutamine and glycine. Of the three, cysteine is the main source of the free sulfhydryl group of GSH and is a limiting factor in the synthesis of GSH (though the effects of whey on GSH is more complicated than simply its cysteine content).

Because GSH is known to be essential to immunity, oxidative stress, and general well being, and because reduced levels of GSH are associated with a long list of diseases, whey has a place in anyone’s nutrition program. Reduced GSH is also associated with over training syndrome (OTS) in athletes, so whey may very well have an application in preventing, or at least mitigating, OTS. Pertaining directly to athletes, some recent studies suggest whey may have direct effects on performance and muscle mass, but this research is preliminary at best. Some studies have found oxidative stress contributes to muscular fatigue, so having higher GSH levels may allow you to train longer and harder, as some recent data suggests.

Different types of whey

Most of the confusion surrounding whey appears to be in understanding the different types of whey: concentrates, isolates, ion exchange, and others. In the following sections, I will attempt to clear it all up for the reader.

Whey Protein Concentrates:

First generation whey protein powders contain as low as 30-40% protein and high amounts of lactose, fat, and undenatured proteins. They are categorized as a whey concentrate and are used mostly by the food industry for baking and other uses. Modern concentrates now contain as high as 70-80% protein with reduced amounts of lactose. This is achieved through ultra-filtration processing, which removes lactose, thus elevating the concentration of protein and fat in the final product. Although much maligned by companies who have invested heavily in marketing isolates, a well made concentrate is still a high quality source of whey protein, though it will contain higher levels of lactose, ash, and fat then an isolate.

The pros and cons of isolates, and the micro filtered vs. ion exchange debate

Whey Protein Isolates (WPIs) generally contain as much as 90-96% protein. Research has found that only whey proteins in their natural undenatured state (i.e. native conformational state) have biological activity. Processing whey protein to remove the lactose, fats, etc. without losing its biological activity takes special care by the manufacturer. Maintaining the natural undenatured state of the protein is essential to its anti-cancer and immune-modulating activity. The protein must be processed under low temperature and/or low acid conditions as not to “denature” the protein. WPIs contain >90% protein content with minimal lactose and virtually no fat.

The advantage of a good WPI is that it contains more protein and less fat, lactose, and ash than concentrates on a gram-for-gram basis. However, it should be clear to the reader by now that whey is far more complicated than simple protein content, and protein content per se is far from the most important factor when deciding which whey to use. For example, ion exchange has the apparent highest protein levels of any isolate.

Does that make it the best choice for an isolate? No, but many companies still push it as the holy grail of whey. Ion exchange is made by taking a concentrate and running it through what is called an ion exchange column to get an “ion exchange whey isolate.” Sounds pretty fancy, but there are serious drawbacks to this method. As mentioned above, whey protein is a complex protein made up of many sub fraction peptides that have their own unique effects on health and immunity. Some of these subfractions are only found in very small amounts. In truth, the subfractions are really what ultimately makes whey the unique protein it is.

Due to the nature of the ion exchange process, the most valuable and health-promoting components are selectively depleted. Though the protein content is increased, many of the most important subfractions are lost or greatly reduced. This makes ion exchange isolates a poor choice for a true third-generation whey protein supplement, though many companies still use it as their isolate source due to the higher protein content. Ion exchange isolates can be as high as 70% or greater of the subfraction Beta-lactoglobulin, (the least interesting and most allergenic subfraction found in whey) with a loss of the more biologically active and interesting subfractions. So, the pros of an ion exchange whey is for those who simply want the very highest protein contents per gram, but the cons are that the higher protein content comes at cost; a loss of many of the subfractions unique to whey. Not an acceptable trade in my view, considering the fact that the actual protein differences between a micro filtered type isolate is minimal from that of an ion exchange.

This segues us nicely into looking at the micro filtered whey isolates. With the array of more recent processing techniques used to make WPIs-or pull out various subfractions -such as Cross Flow Micro filtration (CFM?), ultra filtration (UF), micro filtration (MF), reverse osmosis (RO), dynamic membrane filtration (DMF), ion exchange chromatography, (IEC), electro-ultrafiltration (EU), radial flow chromatography (RFC) and nano filtration (NF), manufacturers can now make some very high grade and unique whey proteins.

Perhaps the most familiar micro filtered isolate to readers would be CFM?*. Although the term “cross flow micro filtered” is something of a generic term for several similar ways of processing whey, The CFM? processing method uses a low temperature micro filtration technique that allows for the production of very high protein contents (>90%), the retention of important subfractions, extremely low fat and lactose contents, with virtually no undenatured proteins. CFM? is a natural, non-chemical process which employs high tech ceramic filters, unlike ion exchange, which involves the use of chemical reagents such as hydrochloric acid and sodium hydroxide. CFM? whey isolate also contains high amounts of calcium and low amounts of sodium.

To sum this section up:

- The pros of ion exchange isolates are extremely low fat and lactose levels, with the highest protein levels (on a gram-for-gram basis). The con-which outweighs the pros in my view-is the loss of important subfractions in favor of higher amounts of Beta-Lac.
- The pros of well-made micro filtered isolates are a high protein content (90% or above), low lactose and fat levels, very low levels of undenatured proteins, and the retention of important subfractions in their natural ratios. There really are no cons per se, unless the person wants the additional compounds discussed in the next section.

* = CFM? is a trademark (hence the annoying trade mark symbol next to whenever I write CFM) of Glanbia Nutritionals, a large dairy company based in Ireland with production in the US.

New directions/the future for whey

There are several interesting directions in the development and processing of the next generation of whey proteins.

Bioactive whey fraction protein

A new generation of whey products known as Bioactive Whey Fraction (BAWF) protein is soon to hit the market place, and has the potential to be a worthwhile addition to an athlete’s diet. These new BAWF proteins provide the benefits of high protein levels (>70%) accompanied by greatly increased levels of bioactive health-promoting compounds. This innovative product contains all sorts of interesting compounds not found in significant concentrations in either whey isolates or concentrates. BAWF protein contains far higher total growth factor levels comprised from IGF-1, TGF-߱, and TGF-߲. It contains much higher levels of various phospholipids and various bioactive lipids, such as conjugated linoleic acid (CLA), phosphotidyl-serine, phosphtidyl-choline, sphingomyelin, and higher levels of immunoglobulins and lactoferrin.

Although data is lacking, studies will likely be completed to demonstrate BAWF protein’s effects related to athletes’ muscle mass or performance. Current studies do suggest these compounds can improve immunity and intestinal health, and have many other effects that both athletes and less active people alike may find beneficial. The differences in the levels of these compounds between this BAWF protein compared to standard concentrates and isolates is not minor. For example when comparing a BAWF protein to a typical concentrate (e.g. WPC 80), the BAWF protein has 350% more lactoferrin, 400% more CLA, 200% more PS more and PC and 150% more IGF as found in the concentrate. The differences are even larger between BAWF protein and an isolate as isolates have only trace amounts of PS, PC, and CLA.

Optimizing subfraction ratios

Another fairly new development in whey processing is the ability to isolate certain bioactive subfraction proteins on a large scale from whey proteins, such as lactoferrin or Glycomacro peptide, using some of the processing methods mentioned above. This was not possible to do on a large scale just a few years ago, but can be done today with modern filtering techniques employed by a small number of companies. This allows for a truly tailored protein supplement; the ability to add back in certain subfractions in amounts that can’t be found in nature. Take for example the subfraction lactoferrin. In many whey products, it is nonexistent due to the type of processing employed. The best whey products will contain less than 1% lactoferrin-and more like 0.5%-of this rare but important micro-fraction. Some companies are now able to add in a specific subfraction to get a truly “designer” protein. One company is also working on making an isolate that will have higher levels of the beneficial subfraction alpha-lactalbumin, and lower levels of the more allergenic and less nutritive subfraction Beta-lactoglobulin. “High alpha-lac” whey isolates would be potentially superior to what is currently on the market in large scale production.

Hydrolyzed proteins make a comeback

Most people remember hydrolyzed proteins were all the rage a few years ago, then dropped off sharply. “Hydrolyzed” basically means the protein has been broken down partially into peptides of different lengths. Because the protein is already partially broken down, it is absorbed faster, which may have positive effects under certain circumstances, and certain metabolic conditions (i.e., burn victims or people with certain digestive disorders and pre-term infants). Whether or not hydrolyzed proteins are truly an advantage to athletes has yet to be proven.

The hype over hydrolyzed proteins was largely based on one rat study that found fasted rats given Hydrolyzed protein had higher nitrogen retention then rats fed whole protein. Human studies have shown that whey peptide-based diets in patients with cancer and crohn’s disease result in enhanced nitrogen retention and utilization. To date, no one has followed up with a human study with healthy athletes showing the same thing.

Regardless, the reason Hydrolyzed protein supplements never became more popular was due to the fact they tasted awful, were expensive, and lacked enough data to really support their use. The way they were produced at the time also denatured the protein heavily. One company has a method for Hydrolyzing whey protein that uses an enzymatic process that tastes OK and does not denature the protein. It also appears to be fairly cost effective. This type of Hydrolyzed whey may have some interesting, albeit poorly researched, applications for bodybuilders and other athletes.

Got milk minerals?

Another potentially useful product to bodybuilders and other athletes is a process for extracting milk minerals from the milk. This yields a highly bio available form of calcium without the fat and lactose of dairy products, and also contains other minerals and nutrients, such as magnesium, phosphorus, potassium, and zinc, needed for optimal bone formation and metabolism. Recent research suggests that higher calcium intakes are associated with lower blood pressure and other positive effects on health.

Most interesting to bodybuilders and other athletes, however, is a growing body of research that has found that higher calcium intake leads to reduced body fat levels and may help shift the metabolism to increased lipolysis (fat breakdown) and decrease lipogenesis (formation of fat). Though bodybuilder types don’t tend to suffer from bone density issues, many may not be getting an optimal intake of calcium to see changes in body fat levels. This new milk mineral product added to various protein formulas might be just what the anabolic doctor ordered for athletes looking to minimize body fat and maximize muscle mass.

Conclusion

Well there you have it. I hope this article finally clears up the major confusion people have surrounding whey, so you can now be an educated consumer when you go to buy that next can of whey. Don’t be fooled by the hype. Whey is great stuff for many reasons, but you won’t “add mounds of muscle in ultra short time” from the simple addition of whey to your diet. I also suggest people keep an eye out for some of the newer developments I outlined above that will probably be finding their way into the next generation of whey-based formulas.

Whey has definitely been a welcome addition to the bodybuilding world and has surely helped many trainers move towards their goals. In the muscle building diet, it is often the relatively high levels of prescribed protein consumption that trainers have a difficult time achieving.

Whey protein powders offer a quick and easy quality protein source to bodybuilders. They also come without the high saturated fat content that often accompanies other complete protein sources like beef and eggs.

This “convenience factor” is the
number one benefit of these powders.
What is Whey Protein?
Process to Produce Whey Protein

Whey is one of two major sources of protein in milk (casein protein being the other). When milk is turned into cheese, the whey protein is filtered out.

The result is a high quality protein.

What Makes Whey Protein so Good?

There are really several answers to the question of why whey is so valuable to bodybuilders…

Whey protein is very easily digested and utilized by the body. Biological Value (BV) is a term you will see used often with regards to protein powders. BV is a measure of the efficiency with which protein can be absorbed and utilized by the body for tissue growth – the higher the value the greater the efficiency.

Egg ProteinEgg protein is the standard for BV as it was tops when the scale debuted. Egg protein has a BV of 100. Milk (casein and whey) comes in at around 85, beef proteins around 75. Whey protein supplements in the concentrated form have a BV of around 104 whereas whey in an isolated form can have a BV approaching 170.

This demonstrates one reason why whey creates such a fuss – it is a very efficient protein. Don’t get hung up on BV values though, they are not the end-all and subject to misrepresentations that the supplement companies don’t hesitate to exploit.

Whey protein is rich in the amino acids that are critical to developing and sustaining new muscle mass. The most cost-efficient and possibly overall effective way of supplying adequate amounts of these amino acids is by way of whey protein supplements.

Amino acids are chains of nitrogen containing sub-units that make up a protein. They determine whether or not a protein is complete. To be complete, a protein must contain all of the essential amino acids. The essential amino acids cannot be made by the body and therefore must be supplied by diet. A good whey protein supplement will be an excellent source of essential amino acids (it is a complete protein) as well as providing appreciable amounts of non-essential and conditionally essential amino acids.

Perhaps more important to the person trying to gain weight and muscle is the ability of whey to deliver branch chain amino acids (BCAAs). Whey contains more of the BCAAs then any other protein source. The BCAAs are leucine, valine and iso-leucine. More important than the scientific names is the fact that the BCAAs make up a third of the amino acid profile in muscle. Within muscle, BCAAs have the important job of assisting in the synthesis of other amino acids required for building including the important glutamine.

Whey can have a positive impact on the bodybuilder’s immune system. Weight lifting creates stress on the body and if not nutritionally countered, it can weaken the immune system. This can mean an increased occurrence of minor health maladies such as sore throats and can even open the door to more serious problems.

Whey has been shown to have the ability to raise levels of glutathione. Glutathione is a small molecule that is found in every cell and is the major antioxidant produced by the cell. Its importance to the immune system cannot be overstated.

Do You Absolutely Need Whey?

Looking at the above potential benefits that can be attained from whey protein supplementation (and these are just a few), it is easy to see why it is so popular. Add to those benefits the aforementioned convenience factor and a reasonable price tag and you really have an amazing supplement.

But don’t get trapped into believing whey is something it isn’t. The supplement companies are hard at work trying to get you to think their whey products are indispensable, that they are “everything” to the muscle building process. They aren’t.

Powders Vs. Foods

Whole food sources always offer you the preferred option of acquiring your nutrition. Consider that a law. A quality liquid whey protein source, however, can challenge that law when it come to post-workout nutrition.

You will digest it faster and therefore increase the speed at which your muscles are refueled in this critical time. No other protein source can so rapidly deliver amino acids to the blood and positively effect protein synthesis.

Due to this ability, whey may be able to lay claim to being the most valuable protein for muscle building. However, slower proteins have value in the muscle building process as well. A protein that is absorbed slower allows for greater quantities of nutrient absorption. In this way, slower proteins can have a greater anti-catabolic effect than whey.

With the goal being to build more muscle than you lose, a combination of protein sources in a balanced diet will be ideal.
Tuna who isn’t threatened by whey protein
This tuna feels that his role in the ideal muscle building diet is secure despite all the whey protein hype.

Soy, milk, beef, fish, casein and egg (especially egg proteins) all provide benefits to the person wanting to build muscle and gain weight fast. Different proteins provide different amino acid profiles and this diversity helps keep the body in a proper (anabolic) state.

As far as supplementation goes, a supply of whey is all you should need in terms of specific protein supplements. Concentrate on getting your other proteins from whole food sources and using your whey protein powder to achieve your daily protein goals (1-2 grams protein daily per pound of bodyweight) and for use in post-workout nutrition
Choosing Whey Supplements

With the unwelcomed help of the supplement manufacturing companies marketing departments, picking a whey protein supplement can be confusing business. Naturally, all claim their product to be the best and cite reasons to support their claims.

The truth is, there isn’t as much of a difference as they would like you to believe. Like all supplement purchases, whey protein supplement purchases should be guided by the selection of a reputable and quality manufacturer first and price second.

From The
Bodybuilding Supplement Guide

4 star rating
Whey Protein

Optimum Nutrition’s 100% Whey Protein
Optimum Nutrition’s 100% Whey
This is the top-selling concentrate for good reasons – good price and reasonable quality.

For a 5 lb. Container pay less than $45.00

100% Whey available here at IllPumpYouUp
Discount Code: GainWeightMuscleFast

Nature’s Best Isopure
Nature’s Best’s Isopure
Top quality isolate. Expensive but very good stuff. Is lactose-free for those who are lactose intolerant. Available in packets or a tub. Most can stick with a concentrate, save some money and do fine.

For a 20 packets pay less than $33.00
Fora 8.8 lb. container pay less than $90.00

Isopure Packets available here at IllPumpYouUp
Discount Code: GainWeightMuscleFast

Isopure 8.8 lb. Tub available here at IllPumpYouUp
Discount Code: GainWeightMuscleFast

Optimum Nutrition’s Pro complex Protein
Optimum Nutrition’s Pro Complex
A nice little reasonably priced protein blend.

For a 4.6 lb. Container pay less than $54.00

Pro Complex available here at IllPumpYouUp
Discount Code: GainWeightMuscleFast

Without getting bogged down by the many specific processes and methods there are basically two primary types of whey protein supplements:

Isolates have the highest BV of the whey protein supplements. With BV values up above 150, isolates represent the height of protein efficiency. They are ideal for use in the morning when your protein levels have been depleted due to sleep as well as in pre and post-workout nutrition.

Concentrates offer your best value in whey protein supplementation. Generally, concentrates include some isolates as well as ion-exchange and hydrolized proteins to bring up the protein content. They have a BV value of around 100.

Isolates are your best choice if cost is not a factor and your protein needs aren’t excessive. The benefits isolates have over concentrates probably does not justify their additional cost however. Quality isolates will cost about twice as much as quality concentrates on a per gram of protein basis and a quality concentrate is still a high quality protein added to your diet.

No one will explode in muscle growth by switching from a concentrate to an isolate. Your goal should be simply to meet your protein needs in the most reasonable way possible and leave the BV talk and other protein measurement systems to the marketers. Buy at reasonable cost from a quality manufacturer.

If you find your weight gain diet needing a bigger protein boost from supplementation, you may want to consider a whey blend. Blends combine whey with different types of protein in order to allow more of a shelf life in the stomach. Blends offer higher amounts of usable protein on a per serving basis and cost a little more than concentrates but a little less than isolates.

The practice of eating frequently increases nutrient absorption and regulates insulin levels. The benefits of this cannot be overstated (go here for more on Six Meals A Day). However you do it, just make sure you get it done if fast results are your goal.

But how do you do it? Prepare six meals a day? Are you kidding?

Enter meal replacement powders (MRPs), a supplement of convenience. Essentially MRPs do nothing for you that good and nutritious meals will not. They just make getting those good and nutritious meals possible at any and all times.

Thanks to an increasingly knowledgeable consumer base, the top nutritional companies are providing some very good MRPs with a good assortment of vitamins and quality protein (talking about fitness nutrition brands like EAS, Optimum Nutrition, Prolab and Met-Rx, not some of the MRPs you may see at the grocery store).

Chef Shaking a Meal Replacement PowderNo need for a kitchen, just some water and a shaker bottle. They are like having your own personal chef always by your side constantly ready to provide you the nutritious meal that you need just at the right time.

Now, realize meal replacement powders or bars are not going to compare to the abilities of the average chef to pleasure your taste buds, they aren’t a better alternative to quality whole food nutrition but…

They are a much better alternative to just not
getting the nutrition you need.
Choosing a Meal Replacement…

From The
Bodybuilding Supplement Guide

4 star rating
Meal Replacements
(Powders and Bars)

Eas’s Myoplex
EAS’s Myoplex
Stick to the original formula, deluxe formula doesn’t justify price increase.

For 20 Packets pay less than $45.00
For 42 Packets pay less than $80.00

Myoplex available here at IllPumpYouUp
Discount Code: GainWeightMuscleFast

Prolab’s Lean Mass Matrix
Prolab’s Lean Mass Matrix
Less thick alternative to Myoplex (depends on your preference).

For 20 Packets pay less than $47.00

Lean Mass Matrix available here at IllPumpYouUp
Discount Code: GainWeightMuscleFast

Next Protein’s Detour Bars
Next Protein’s Detour Bars
Truly nutritious bars taste a lot like chalk, stick w/ MRPs when possible.

For 12 Bars pay less than $27.00

Detour Bars available here at IllPumpYouUp
Discount Code: GainWeightMuscleFast

The first step to picking the best meal replacement is designing your diet. From there, look for a product that will help you meet your nutritional needs. Beyond that, consider these factors…

1) Taste – Meal replacement powders can be considered an acquired taste. When you first add them to your weight gain diet, they aren’t likely to become your favorite meal of the day. But as you continue to drink them they become rather tolerable and, as the results they can help you achieve start to show, you really learn to appreciate them.

Taste is by far the most important factor in choosing your MRPs. It doesn’t really matter how cheap or nutritionally superior to the competition they may be, if you can’t stomach them, they won’t help you.

2) Price – A reason often given for leaving MRPs out of weight gain diet plans is their cost. People seem willing to pay large amounts for fanciful supplements that make ridiculous claims but will let their basic nutrition intake suffer. I wonder how the reputation for prohibitive costs became associated with MRPs…

The same people who cry poverty at the mention of meal replacement powders will often admit they find themselves in fast-food restaurants a few times a week.

Basic math – I pay about $70 for a 42 pack of Myoplex (70/42 = $1.67 per meal). Now, the last time I purchased an extra-value meal I spent nearly $5. The argument just doesn’t add up.

3) Nutritional Content Hype – As much as I give credit to the major nutritional companies for providing good quality MRPs, rest assured their main goal is to get your money. As your goal with bodybuilding supplements is to get the most bang for your buck, their goal is to get the most buck for the littlest bang.

Beware of the upgrades – This is when supplement companies add ingredients to their basic products. Extra whey protein and glutamine are common additions you’ll see, and along with them you’ll see an additional cost. The additional ingredients rarely justify the additional cost.

Myoplex Deluxe MRPEAS, for example, has Myoplex Deluxe which is targeted at those of us trying to build muscle. Its primary advantage over the original is an additional 11 grams of protein. Without considering cost, you would certainly conclude that the Myoplex Deluxe is the superior of the two MRPs for those trying to build muscle and gain weight.

However, if you figure in cost you find that the deluxe will cost you about 80 cents more per meal. At two a day, you have added nearly $50 to your monthly bodybuilding supplement budget. You have also gotten an additional 330 grams of quality protein. But if you had simply gotten that extra quality protein directly from a whey protein powder you could have done so for less than $7, a savings of $43.

In general, the add-ons you see to supplements like meal replacements, the little extras advertised as difference-makers should always be looked on with a healthy dose of skepticism. They can usually be supplemented directly more effectively and cost efficiently and often times aren’t in great enough supply within the products to have any effect on anything but your zest to buy.
Meal Replacement Bars

Like meal replacement powders, I am referencing the meal replacement bars produced by reputable nutrition companies not necessarily the entirety of the large assortment of bars that can appear at grocery stores these days.

The Chalky taste of Meal Replacement BarsWhen you bite into a true high quality protein bar, you may look again to make sure you didn’t mistakenly bite into a piece of chalk. High protein is not to be savored in this form. And those of us looking to gain weight most often are looking for high amounts of protein from our meal replacements in order to meet our daily needs.

Unless you have an affinity for the taste of chalk, your protein needs are best met through sources other than meal replacement bars.

Meal replacement powders are actually a better alternative then bars anyway. This is due to the additives necessary to get the bar’s ingredients into their barely edible form. Bars tend to also have a greater amount of fat content for similar reasons. They are also typically less cost-effective as compared to MRPs.

All this being said, meal replacement bars aren’t a bad thing to have around. I don’t recommend them for daily or even weekly use, but there may be times when their convenience factors outweigh their bad taste.

I take them with me on long outings where a shaker bottle might be a pain. Also, there are times I get so sick of MRPs that I somehow find a chalk rock more appetizing. One chalk rock though, and I am more than ready to return to my meal replacement shakes.
Dangers of Overdoing It With MRPs

No matter how much you find yourself enjoying your meal replacements and the convenience they provide, don’t go overboard with them. Remember that they are bodybuilding supplements, meant to ‘supplement’ a diet – not be the base for it.

Among other things, whole foods provide phytochemicals, essential fats and fiber that are important to your health as well as your gain weight fast goals. Whole foods also require your digestive system to work harder as compared to meal replacement shakes, keeping it in shape as you bring the rest of your body up to speed.

Keep your consumption of meal replacements at an absolute maximum of 3 per day, or half your total meals. Meet your nutritional needs as much as possible through whole foods and only use meal replacements to supplement. If you find yourself at a plateau, try easing off of the MRPs and trying to go with more whole foods. This has worked to get me past some plateaus in the past.

Multivitamins: A Necessary
Muscle-Building Supplement
Or A Waste Of Cash?

By Sean Nalewanyj

One of the most currently debated issues in the supplement industry is in relation to the consumption of multivitamins and the role that they play in enhancing overall health both in and out of the gym.

Can bodybuilders benefit by supplementing with extra vitamins and minerals? Let’s review some basic biology as well as the function of each specific vitamin in order to find the answer…

In the grand scheme of things, your body is basically one giant mass of chemical reactions. Each of these individual reactions is fueled by small proteins called enzymes, which work by lowering the amount of energy that is needed for a specific reaction to occur. Enzymes require the use of a “co-enzyme” which alters its shape and allows it to perform its job properly. Co-enzymes are also referred to as vitamins.

So when it all comes down it, vitamins are needed to fuel the thousands of chemical reactions going on within your body at all times. Not only does this play an important role in overall metabolism and body health, but it also plays a vital part in the muscle-building process.

Here is a list of the major vitamins and the ways in which they will aid you both in and out of the gym…

Vitamin A – Is crucial to the process of protein synthesis where individual amino acids are combined to form new muscle tissue. It also helps the body to produce glycogen, the stored form of carbohydrates within the body.

Vitamin B1 – Also known as “thiamine” and is heavily involved in protein metabolism as well as the production of hemoglobin which helps to carry oxygen around the body.

Vitamin B2 – Also known as “riboflavin” and aids in the fat burning process as well as helping the body to produce energy from carbohydrates.

Vitamin B3 – Also known as “niacin” and increases vasodilation within the muscle tissue, helping you to appear fuller and more vascular.

Vitamin B6 – Also known as “pyridoxine” and is very important because of its effect on protein digestion. Muscle-building diets require larger than normal amounts of protein, and this means that your body needs a higher amount of vitamin B6 than the average Joe.

Vitamin B12 – Also known as “cobalamin”, vitamin b12 ensures that the brain and muscle tissue are communicating efficiently and this has a direct effect on muscle growth and coordination.

Biotin – Helps the body metabolize amino acids and produce energy during workouts.

Vitamin C – Heavily involved in amino acid metabolism and the formation of collagen. Collagen is found in your connective tissue and keeps your joints strong and healthy. Vitamin C also plays a role in the production of steroid hormones in the body and also enhances the absorption of iron. On top of all of this, vitamin C is a powerful antioxidant which flushes out free radicals and prevents damage to your body cells.

Vitamin D – Helps the body to absorb calcium and phosphorus more efficiently. Calcium is very important during muscle contractions and also helps to maintain strong bones and joints. Phosphorus is involved in the synthesis of ATP, the usable form of energy within the body.

Vitamin E – A very powerful antioxidant which helps to hunt out and neutralize free radicals. This will help to flush out many of the natural metabolic waste products your body produces and maintain the health of your cell membranes.

As you can clearly see above, vitamins play a very important role when it comes to building muscle and gaining strength. Hard training bodybuilders certainly require higher amounts of these vitamins than the average sedentary Joe, as these vitamins are depleted during intense sessions in the gym. In addition, a calorie-dense diet requires a higher intake of vitamins to aid in the digestion process. In fact, being deficient in just one vitamin can literally affect thousands of small process within the body.

So, are multivitamins necessary for bodybuilders?

Absolutely!

Consuming a high-potency multivitamin each day will definitely help quite a bit in developing that strong, muscular physique you’re after. From protein synthesis to energy metabolism to digestion to vasodilation, multivitamins should be an important part of any effective supplementation plan.

For most, making sure they are getting a daily dose of a quality multi-vitamin (in combination with a quality diet) is the most thought they should put into the micronutrients. Unless a specific deficiency is suspected, this is all that is really justified.

It is more likely that the typical conscientious trainer is getting a greater amount of bodybuilding vitamins then he can use rather than too little.

That said, below is a look at some of the vitamins and minerals that are typically supplemented by bodybuilders (Vitamin C, Vitamin E, Vitamin B, Calcium) and the reasons that additional amounts of these micronutrients may aid the athlete in achieving top performance.

Obviously, this is not a complete look at all the many bodybuilding vitamins and minerals but rather a look at some of the ones important to muscle building. Micronutrients not discussed are not necessarily less important to the weight lifter but are more normally achieved in adequate amounts through diet and/or the taking of a multivitamin.

Vitamin C – First, a word on antioxidants. Antioxidants help reduce free radicals in the body. Free radicals occur in everyone but an accumulation of them can lead to damaged cells that cannot adapt naturally. This can lead to major problems Vitamin C – Bodybuilding Vitaminsincluding cancer. Because intense exercise has been shown to increase free radical production, supplementing with antioxidants becomes vitally important.

Vitamin C is a powerful antioxidant. It is a water-soluble vitamin meaning that it is not stored in the body long and therefore must be continually supplied.

In addition to its antioxidant properties, vitamin C has a lot more to offer the bodybuilder. Just a few things: It plays a role in general immunity (can’t lift well with a cold), the ability of the body to recover after being stressed (assisting recovery, helping reduce the risk of overtraining), and hormone production (testosterone is good).

Like all vitamin supplementation, actual amounts needed by athletes is up for debate. Typical supplementation by bodybuilders varies between an additional 200 mg a day up to an additional 3,000 mg. These amounts dwarf the RDA of 60 mg but vitamin C produces little risk of toxicity due to the bodies ability to readily excrete unneeded amounts.

A good plan to determine the amount of vitamin C that is right for you would be to listen to your body. If you are having trouble recovering from bodybuilding workouts or are getting bogged down by colds then additional vitamin C may help.

Vitamin E – Like vitamin C, vitamin E is a powerful antioxidant. The reasons for supplementing with additional vitamin E as well as the benefits attained by the bodybuilder are similar to those for vitamin C.

Unlike vitamin C, vitamin E is fat-soluble which means that it is stored more easily in the body and is not needed in as great of amounts on a daily basis. Because it is stored, toxicity at high levels can be a concern. However, studies with up to 1000 iu of supplementation have proven safe.

B-Complex Vitamins – Extra supplementation with B-complex vitamins can also be beneficial to the bodybuilder. The B-complex vitamins are so named because they were once thought to be all one vitamin. Indeed, they have similar functions.

B-complex vitamins aid in energy by helping circulation and oxygen supply and play key roles in the . They also play a large role in metabolization, helping you get the most from your carbs, protein and fatty acids. B vitamins also help to keep your mood in step…and the list goes on and on.

You can find bodybuilding vitamins for the various specific B vitamins (thiamin, riboflavin, niacin and others) but you are probably best going with a B-complex vitamin that includes them all if you desire amounts beyond those provided by your multivitamin.

Calcium – And on to the minerals. Calcium is very important to muscle building. The calcium ion is the blood’s main nutrient transporter. It takes nutrients such as creatine and protein to the place you want them to go – the muscle-cells. This means that creatine and protein can’t do all they can do without sufficient calcium.

Calcium is known as a bone builder and it is that. But it also plays major roles in hundreds of more important bodily process’s including the functioning of muscle.

All by themselves, calcium supplements could be considered the best bodybuilding vitamin supplements if it weren’t for the fact that many prospective weight gainers won’t need to supplement with them.

Bodybuilding Vitamins: Calcium in MilkAthletes should aim for a minimum of 2000mg of calcium a day. This can be attained easily by those who make milk a main part of their weight gain diet. Quality protein powders and meal replacement powders also offer large amounts of calcium. Still, if your diet is not providing the minimum levels of calcium, you should definitely supplement. Calcium is not a mineral you want to skimp on.