Creatine Basics  – To Load or Not to Load Creatine

 Is it really necessary to load up with creatine for 5 days with 20-30 grams?

Based on research taking 3-5 grams of creatine for 30 days will have the same effect than loading up for 5 days with massive amounts. My personal experience shows the same in addition to the fact that this is easier on the stomach as well.

The best time to start taking creatine is 1/2 teaspoon after the workout as the stomach easily absorbs it at this time. After 15 days you can start taking another 1/2 teaspoon prior to training.

Remember to stay well hydrated always, drinking 0.66 x bodyweight in ounces of water each day.

If you’ve got any questions on the video or suggestions for more video topics, then just scroll to the bottom of the page and use the comment system.

• Check Out My Latest Natural Bodybuilding Article on February 2012 Edition of Natural Muscle
• 10 Anabolic Recipes For Your Natural Bodybuilding Diet
• Natural Bodybuilding FAQ on The “Anabolic Amplifier” Program
• Natural Bodybuilding Tips for Making Bulking Up Work Without Gaining Fat
• Hugo Rivera's Natural Bodybuilding Tips for Gaining Muscle, Getting Lean and Losing Fat while Still Enjoying the Holidays

 Creatine Basics  – What is Creatine and How Does It Work?

Creatine is a metabolite composed of 3 amino acids: arginine, methionine and glycine.

Creatine works by extending the ATP cycle in the body. ATP is what fuels muscular contractions. More ATP in the body means that you can do more repetitions at any given weight which means that you can then create a stronger muscle growth stimulus.

In addition, creatine increases intra cellular water retention. By increasing the water inside the muscle cell (as opposed to outside) you get a bigger and leaner looking muscle

If you’ve got any questions on the video or suggestions for more video topics, then just scroll to the bottom of the page and use the comment system.

• Check Out My Latest Natural Bodybuilding Article on February 2012 Edition of Natural Muscle
• 10 Anabolic Recipes For Your Natural Bodybuilding Diet
• Natural Bodybuilding FAQ on The “Anabolic Amplifier” Program
• Natural Bodybuilding Tips for Making Bulking Up Work Without Gaining Fat
• Hugo Rivera's Natural Bodybuilding Tips for Gaining Muscle, Getting Lean and Losing Fat while Still Enjoying the Holidays

Check out this short video I made where I discuss whether or not Labrada Nutrition’s EFA Lean Gold helps to burn fat or not! 

If you like this video then please “Tweet it” and “Facebook it”.

If you’ve got any questions on the video or suggestions for more video topics, then just scroll to the bottom of the page and use the comment system.

• No Related Posts

If you enjoyed this video, please share this on facebook and retweet about it (buttons are below). 

Also, if you have any questions, comments or concerns about this video, please feel free to leave a comment below!

• Creatine Basics Video Blog – To Load or Not to Load Creatine
• Creatine Basics Video Blog – What is Creatine and How Does It Work?
• Creatine Monohydrate Basics – How to Use Creatine
• Why Nutrition Is Important to Achieve Your Fitness Goals

What is Testosterone and Why Do We Need Healthy Testosterone Levels?

As most of you fellow bodybuilders know, testosterone is the male hormone responsible for the development of the male sex and reproduction organs; in addition to also promoting male characteristics such as a deep voice, facial hair, increased levels of muscle mass, aggressiveness, confidence, and supports a healthy sex drive. Men’s testicles produce this hormone in large quantities while female’s ovaries produce some of it in very small quantities.

Low levels of this hormone create metabolic issues that have immediate and long-term consequences for the person suffering from a deficiency.

Maladies Of Low Testosterone Levels

Needless to say low levels of testosterone can cause a male to first and foremost lose his sex drive. Also energy levels will plummet as well as muscle mass and strength.

Even if you are giving it all you got in the gym and following your diet, you may find that getting a good pump at the gym is hard, and also that gaining muscle is becoming a very hard task to accomplish. Worst of all, fat loss seems harder than ever as well.

If you suffer from low testosterone your mood may also take a dive and you may often feel depressed. In addition to the above, the following are also maladies of low testosterone levels:

*Increased insulin resistance (which makes it hard to lose body fat as insulin levels will increase in the body due to the fact that the cells are not accepting this hormone efficiently).

* Constant fatigue and reduced zest for life.

* Depression, bad moods and aggressive behavior (something that oddly enough has been mistakenly blamed on high testosterone levels for years).

* Reduced mental capacity and even Alzheimer’s disease.

Age For Testosterone Level Decline:

At what age does this decline start happening? The time at which this decline in levels begins is still much debated amongst experts but recent research seems to indicate that it can begin as early as 25-30 years old. My advice to you is that if your sex drive is low, then you should have your levels checked because this is the most common symptom of low testosterone.  A simple blood work will show you what your testosterone levels look like.  Typically, this is not a test that the Doctor orders when you get your physical so you need to request it from your Doctor when you get your next physical.

What are the Normal Values for Testosterone Levels?

Normal values of testosterone levels for males: normal range of total testosterone for men is between 300 – 1200 nanograms per deciliters (ng/dl).  Normal ranges for free testosterone (the actual active testosterone that your body can use) are: 8.7 – 25 picograms per milliliters (pg/ml).

Normal values of testosterone levels for women: normal range of total testosterone for women is between 15 – 70 nanograms per deciliters (ng/dl).  Normal ranges for free testosterone (the actual active testosterone that your body can use) are: 0.5 – 5 picograms per milliliters (pg/ml).

Needless to say the closer to the upper level you are in both ranges the better.

What to Do If Your Test Shows Low Testosterone Levels?

If you come up with low testosterone levels in your test results, I would first try to use some natural alternatives in order to see if these can help you to restore your levels.  The efficacy of some of these supplements is still under debate by some of the experts in the field, but in my opinion, before considering hormonal replacement therapy, I would explore all over the counter alternatives.  

Also, I would like to mention that by increasing your hormonal levels you may experience some acne and slightly increased aggression. Finally, if you have a propensity for male pattern baldness and/or an increased prostate you should monitor these things if you still decide to use some of these products.

Some natural testosterone boosters that I really like are (not in any particular order):

Natural Testosterone Booster #1: ZMA – Relatively inexpensive, ZMA provides nutritional insurance against a deficiency of Zinc, Magnesium and vitamin B-6.   A deficiency of zinc alone can dramatically lower your testosterone levels, so I feel it is a good idea to first and foremost make sure that the low levels do not come from a nutritional deficiency.

ZMA consists of Zinc Monomethionine Aspartate, Magnesium Aspartate and vitamin B-6. This all-natural product has been clinically proven to significantly increase anabolic hormone levels and muscle strength in trained athletes. Hard training athletes typically deplete the body from these essential minerals.

Studies have shown that supplementing with 30mg of Zinc and 450mg of Magnesium per day can elevate testosterone levels up to 30%.

Note:
Due to the fact that ZMA consists of two minerals and a vitamin B, teenagers can safely use this product

How to Use: Take a serving of ZMA prior to going to sleep.  There is no need to cycle off this product.

For a listing of ZMA products click here: ZMA Products

Natural Testosterone Booster #2: Labrada Nutrition’s HumanoGrowth – This testosterone booster is composed of 2 ingredients that help to increase testosterone, growth hormone levels, lower cortisol, improve mood and maximize recovery as well as protein synthesis (ability of the body to turn the protein you eat into muscle):

a) Humanofort – a patented standardized embryo extract from Europe that has been shown to boost testosterone and growth hormone levels while reducing cortisol.  It is rich in various growth factors that are good for hormonal production and general health as well.  It even helps to improve the quality of your sleep!

b) Lean Muscle Accelerator (LMA) – a purified plasma protein that improves protein efficiency by up to 31% and promotes a positive nitrogen balance by up to 20%.  In simple terms, this all means that you convert more of the protein that you eat into muscle.  In addition, this plasma protein also helps your body to burn more fat for fuel instead of muscle tissue during periods of dieting.

How to Use: Take 4 capsules of HumanoGrowth prior to sleep.  There is no need to cycle off this product.

For more information on HumanoGrowth click here: HumanoGrowth Information Page.

Natural Testosterone Booster #3: QNT USA Testek - This is another pro-hormone free testosterone booster that naturally increases growth hormone and testosterone levels through different pathways than the ZMA and HumanoGrowth.  In addition, Testek has ingredients that help to increase focus, memory, regulate your mood and increase your recovery capacity at the gym.

a) Flavone Comple – The testosterone increase in this product is accomplished via a flavone complex that causes a reduction in estrogen.  By reducing estrogen levels the body begins manufactures more testosterone.

b) Alpha GPC – An acetylcholine precursor that increases growth factors by inhibiting somatostatin, which is the growth hormone inhibiting hormone. As you inhibit somatostatin you increase GH levels dramatically by 333%.  [As a matter of fact, in a study performed at the Center for Applied Health Sciences, subjects consuming Alpha GPC prior to resistance exercise increased their peak anabolic growth factors by 333%.

c) Phosphatidylserine (PS) – Naturally occurring phospholipid that research has shown can speed up recovery, prevent muscle soreness and more importantly, reduce the cortisol response to intense exercise. This improves the Testosterone/Cortisol ratio by as much as 184%, which ultimately results in a more anabolic environment.

d) DHT Reduction Complex – Finally, testek protects the user against the increased DHT production caused by increased testosterone levels via the use of flavones and lycopene.  In addition, Testek’s combination of ingredients promotes good mood and increased concentration and focus at the gym.

How to Use: Take 1 serving (4 capsules) 1-2 times daily with water. Use one serving in the morning and/or early evening. Use for approximately 6-8 weeks then cycle off for 2 weeks.

For more information on Testek click here: Testek Information Page.

Natural Testosterone Booster #4: Nutrex Research Vitrix - This final testosterone booster increases testosterone via the use of herbs that increase the lutenizing hormone and that lower estrogen levels.  Again, I include this booster on the list since it accomplishes the testosterone increase using different ingredients than the formulas already mentioned.

a) Tribulus Terrestris – A Bulgarian herb that tends to increase both free and total testosterone levels enhancing, as a result, your sex drive and muscle building capabilities. It is believed that it exerts its effects through an increase in Luteninizing hormone (LH) levels, a hormone which in turn signals the body to increase its testosterone production.

In addition, this herb has been used for centuries for ailments such as headaches, premature ejaculation, water retention, and dizziness. Also, some research indicates that it has properties that enable it to protect the liver and the cardiovascular system as well.

b) Avena Sativa – Better known as wild oat, is an annual grass, which is cultivated for its edible grain. It has the effect of increasing free testosterone levels (the testosterone that can be used by the body). While the mechanism under which it exerts this benefit is not clear, it is suspected that it occurs through an increase in Lutenizing Hormone levels, just like Tribulus.

c) Eurycoma Longifolia Jack – This is a plant reputed to have aphrodisiac properties. It is commonly known as Tongkat Ali in Malaysia. Studies have show that Eurycoma Longifolia Jack can increase your testosterone levels by stimulating the production of luetinizing hormone and also by freeing bound testosterone. It can also help you recover from a workout, improve your mental acuity, strengthen your immune system and even reduce your body fat.

d) Vitex Agnus Castus – This herb inhibits prolactin release which helps to keep testosterone levels up.

e)  Epimedium – commonly referred to as Horny Goat Weed, contains special components with anti-estrogenic properties.  Again, by reducing estrogen levels in the body, you get to increase testosterone levels.

How to Use: On training days you can take 6 capsules 1 hour before the workout.  On non-training days I just take 6 in the morning.  I take this supplement from Monday through Friday leaving 2 days off.

For more information on Vitrix click here: Vitrix Information Page.

At What Age Should I Start Using Testosterone Boosters?

Since testsoterone levels begin to decline at 25, that is the age I would recommend you start checking your testosterone levels and start considering some testosterone boosting supplementation.  Teenagers, in my opinion, should stay away from any supplement that has an effect on hormonal levels as there is no need to upset a teens delicate hormonal balance.  However, there is no harm in teens using ZMA as these are just minerals that prevent a deficiency.  Besides, teenagers produce approximately the equivalent of a 300 mg shot of testosterone per week anyway so there is no need to attempt to increase the production of testosterone in a system that is already producing at peak levels.

Do I Need to Take All 4 Testosterone Boosters To Get Results?

Not at all.  While I would recommend you to consider stacking all 4 products if your testosterone levels are really low, if money is an issue you can get some ZMA in order to ensure that your low testosterone is not caused by a deficiency of those minerals.  Then you can use one of the other 3 products in 8 week intervals.  So for 8 weeks you can stack ZMA with HumanoGrowth.  The next 8 weeks you can stack ZMA with Testek and the last 8 weeks ZMA with Vitrix before re-starting again. 

Testosterone Levels Testing

I suggest that you re-check your testosterone levels after 12 weeks of using your testosterone boosters, getting proper rest and following a proper bodybuilding training/nutrition program that maximizes your hormonal output and keeps your cortisol levels in check.  If your levels remain unchanged then I suggest that you talk to a well qualified endocrinologist so that you can look at what the cause for the low levels is and analyze what your options are.

• Check Out My Latest Natural Bodybuilding Article on February 2012 Edition of Natural Muscle
• 10 Anabolic Recipes For Your Natural Bodybuilding Diet
• Natural Bodybuilding FAQ on The “Anabolic Amplifier” Program
• Natural Bodybuilding Tips for Making Bulking Up Work Without Gaining Fat
• Hugo Rivera's Natural Bodybuilding Tips for Gaining Muscle, Getting Lean and Losing Fat while Still Enjoying the Holidays

So how did you score such a powerfully effective supplement? Perhaps it was formulated by a reputable, well-established company – one that’s dedicated to research and only sourcing premium, proven ingredients. Supplement companies like this are few and far between, but they do exist. Their mission is to continually research and develop new products that actually work. Then there’s the other, more sinister explanation for your off-the-chart results. Your supplement might just contain far more than the ingredients listed on the label. In other words, it may have been intentionally spiked with prohormones, anabolic steroids or other banned substances! After all, the more drug-like effects you experience, the quicker you’ll go back for more. And the more you buy, the bigger the profits for the company that’s intentionally spiking your supplement. All this at the expense of your health, safety, and hard-earned cash.

The Business of Bigger Profits

Like most people, you probably assume that only the ingredients listed on a product’s label are included in the formula. It’s just common sense, right? But the supplement industry is highly competitive, and companies are always looking for newer and better ways to grab your attention and win your business. If they were able to offer double or even triple the results provided by the competition, why wouldn’t you buy their product? Unknown to you, however, they’re only able to offer these enhanced results by lacing your supplement with drugs. Not only have you been lied to, but you’ve also just exposed your body to substances you had no intention of exposing it to! If you’re a competitive athlete, there’s even more cause for concern. Imagine unexpectedly failing a doping test, only to later realize it was because your supplement wasn’t as clean as you thought it was!

ConsumerLab.com offers a screening program that tests dietary supplements and other related products for substances that could disqualify athletes from competition. In one of its eye-opening reports, many supplements targeted at professional athletes were found to contain banned substances that weren’t listed on the labels.1 Nearly 1,000 supplements were tested, and the most common unlisted substances were stimulants such as ephedrine and caffeine. The study further showed that one in four supplements lacked some of the claimed ingredients that were on the label. Even more disturbing, contaminants such as heavy metals, pesticides and manufacturing by-products were present – all of which can remain and build up in your body.

Unintentional Contamination

In other cases, a product may become contaminated with banned substances or heavy metals without it being the supplement company’s intention. Say, for example, a supplement company CEO hires a manufacturer to produce his products. The manufacturer goes out and buys used machinery. He has bought this equipment from someone in good faith, but has no idea what materials have run on it before him. Even after being cleaned, stainless steal can hold residual amounts of chemicals and banned substances. So if the previous owner ran illegal substances on the equipment, these substances could now make their way into the manufacturer’s products. He may think, But I’ve never run any pro-hormones in my facility, but that doesn’t matter. Cross-contamination can easily occur in situations like this.

In another scenario, a foreign company manufactures an erectile dysfunction drug like Cialis® in one run, fails to properly clean its machinery, and then runs arginine immediately afterwards. The arginine, which now has traces of Cialis® in it, is shipped to the United States to a manufacturer that doesn’t perform inbound raw material testing. The arginine gets into the customer’s product and the product ends up on store shelves. An unsuspecting athlete purchases the supplement, and later tests positive for drugs. Although he did nothing wrong, he has now become the victim of unintentional spiking.

The Importance of Banned Substance Testing

The only way to ensure that intentionally or unintentionally spiked products don’t make their way onto store shelves is to do the proper testing at the manufacturing level. This includes testing of all incoming raw materials (i.e. from foreign countries) for banned substances, heavy metals, etc. Manufacturers must also test the final product, just in case their equipment has been unknowingly contaminated.

You would think that every supplement company would already be conducting these tests, but that’s far from the case. While the FDA does impose good manufacturing procedures, testing for banned substances isn’t mandatory. It’s also pretty expensive. As a result, many supplement companies skip these tests in order to save money. In doing so, they can launch their products that much sooner in an effort to beat out the competition.

If there’s one supplement company that goes above and beyond what is required by the FDA, it’s Labrada Nutrition. Even though banned substance testing isn’t mandatory, Labrada performs a full steroid and drug panel test on every single batch of product. This is only after every barrel of raw material has been quarantined, identified, and verified before being allowed on the production floor. Every material is then identified, quantified, and tested again during production after mixing and blending. The finished product is again tested for potency, concentration, and microbiological activity. For good measure, a full heavy metal analysis is also conducted.

This all-encompassing testing is done to guarantee you a safe, clean, and effective product every time. How many other supplement companies come even close to this level of compliance? Very few. With Labrada, you’ll always know what you’re getting – research-proven, drug-free products that pass every test.

• The Formula For Bodybuilding Success
• Bodybuilding Holiday Survival Guide: How To Maintain Your Bodybuilding Program Through The Holidays
• Can You Get Better Natural Bodybuilding Results Via Super Slow Lifting?
• Lee Labrada's Lunch Box – Lee Labrada Talks About His Daily Muscle Building & Fat Loss Diet
• Creatine Basics Video Blog – What is Creatine and How Does It Work?

If you like this video then please “Tweet it” and Facebook it (buttons are below the video)

Also please leave me comments at the bottom of the page if you would like more videos.

Take care and train hard.

Hugo.

• The Secret to Weight Loss (Video Blog)
• Check Out My Latest Natural Bodybuilding Article on February 2012 Edition of Natural Muscle
• 10 Anabolic Recipes For Your Natural Bodybuilding Diet
• Natural Bodybuilding FAQ on The “Anabolic Amplifier” Program
• Natural Bodybuilding Tips for Making Bulking Up Work Without Gaining Fat

In addition, real food has what is called a “thermic effect”. A “thermic effect” is the impact that real food has in your metabolism. Because real food requires digestion, your body burns more calories in processing it; as opposed to shakes which are already pre-digested.

Regardless of what the ads tell you, protein shakes do not offer any muscle building benefit, nor “secret muscle building ingredient”, above and beyond what real food offers you. Yes, I have read the ads too with all sorts of speedy muscle building promises but I can assure you through experience that most of the ingredients advertised as miraculous have not been proven to work neither by science (even though most ads of this nature usually talk about research studies that usually do not exist) nor by actual results at the gym. These products however have been proven beyond the shadow of any scientific doubt to shrink the size of your wallet and bank account.

What protein shakes do offer the bodybuilder and fitness enthusiast is a convenient way to ingest your protein, thus allowing you to have your five to six meals every day without having to ingest real food in all of them. In addition, the best protein shakes in the market offer a protein blend of different sources of protein, something that introduces amino acid variety into your bodybuilding diet, thus making your diet more complete. However, do not ever think that protein shakes are superior to food.

How Much To Consume

I recommend that you always have a breakfast, a lunch and a dinner consisting of real food items. A breakfast may consist of egg whites and oatmeal, lunch of chicken, some brown rice and green beans, while dinner can be some salmon, with a baked potatoe and some broccoli. In between meals, then you can have your protein shakes so that you can have fulfill your every 2-3 hour meal requirement. Depending upon what your bodybuilding goals are, you may choose to just use a protein powder and mix it with either water or skim milk (assuming that you are not competing), or a weight gainer that has more carbohydrate calories to help fuel the metabolism of hardgainers. You may also have an MRP (Meal Replacement Powder) or an RTD (Ready to Drink) for the convenience that they offer. For more information on this subject, please take a look at my article on Protein Supplements.

Never take in more than half of your meals in the form of protein shakes. So if you consume 5 meals a day, make sure that 3 of those are real meals. If you consume 6, then up to 3 can be shakes. If you are wondering what I do, I personally have 4 real meals and two shakes.

Which Brands to Choose?

As far as a brand, stick to reputable brands, like Labrada Nutrition, which ensure that each batch of their products contains exactly what the label claims. Beware of brands that sell your 5-lbs of protein powder for less than $30 dollars. Good grade proteins are expensive to manufacture, reason why you will see good companies like Labrada Nutrition pricing their products accordingly. Cheap grade proteins will cause gas and bloating as they are hard for the body to assimilate. In addition, some products that are very cheap may not even contain what the label claims.

• No Related Posts

Because of hectic schedules it is impossible to eat the six perfectly balanced daily meals required to get in shape. Protein shakes can be used as “fast foods”. They are easy to prepare (if it is a protein bar then no preparation is required) and most of the formulas that are available on the market today taste good. Having said that, there are many categories of protein supplements. Before we cover the different categories of protein supplements and how to use them, let’s talk about the different sources of protein found in these supplements.

Protein Sources of Protein Shakes
There are many sources of protein from which protein powders or bars can be made. Protein quality is measured by Biological Value (BV). BV is a value that measures how well the body can absorb and utilize a protein based on nitrogen retention. The higher the Biological Value of the protein you use, the more nitrogen your body can absorb, use, and retain. As a result, proteins with the highest BV promote the most lean muscle gains. Whey protein has the highest BV value, rating at 104. Egg protein is only second to whey rating as a 100 with milk proteins being a close third rating as 91. Beef rates as an 80 with soy proteins a distant 74. Bean proteins, due to the fact that are plant-based proteins, only rate a 49.

Now that we have discussed BV values, let’s discuss each protein source in more detail.

1. Whey Proteins
Whey protein is a great protein source for the following reasons shown in a growing number of studies:

i) It improves sports performance because it reduces stress and lowers cortisol levels (hormone that destroys muscle).
ii) Improved immunity by increasing glutathione, which is a water soluble antioxidant found in the body.
iii) Reduces blood pressure.
iv) Can help fight HIV.
v) Helps reduce overtraining (which is linked also to low levels of GSH).

In addition to the above, whey proteins are highly digestible and have an even better amino acid profile than egg whites. So in other words, whey protein has the highest biological value (value that measures how well the body can absorb and utilize a protein) of any protein.

Having said this, whey is not the steroid-like substance that many supplement marketers would like you to believe, but based on current research, it can be a valuable addition to one’s diet for the reasons outlined above.

Also, all whey is not created equal. The whey that will give you the benefits described above has to be micro-filtered. Otherwise, it is just the garbage left after pasteurizing milk. Micro-filtration has to be done at very low temperatures in order to allow for the production of high protein concentration with no undenatured protein, minimum fat, minimum lactose and cholesterol.

Whey Isolates & Concentrates
In addition, there are whey isolates and whey concentrates. Whey isolates are sub-fractions of whey that are absorbed much more rapidly into the system. This is a good thing for post workout nutrition as at this time the body is in dire need of amino acids. However, whey isolate makes a poor choice for supplementation at other parts of the day, as if the body does not have a need for all of the amino acids that are released into the bloodstream, it will use them for energy production as opposed to muscle building.

Also, it is important to mention that whey isolate does not have many of the health enhancing properties that are described above, as the expensive process required to produce whey isolate destroys many of the health/immune system enhancing sub-fractions such as the lactoferrins, beta-lactoglobulins, and immuno-globulins.

Therefore, for during the day use, a product consisting mainly of whey concentrate is your best bet while for after the workout, a whey isolate product would be a better choice.

2. Egg Protein
Egg protein is a super bio-available protein second only to whey, as previously discussed. It is a released more slowly than whey, which makes it perfect for use throughout the day. One thing that I like to do is mix some egg and whey protein for the most bio-available protein shake in the planet!

3. Milk Proteins (Calcium Casseinate/Miscellar Casein)
Milk proteins, just like egg proteins, are a highly bio-available protein source (slightly less BV than egg) that are slowly released into the blood stream.

Calcium Casseinate is a predominant protein found in milk and other dairy products. Micellar casein is the natural, undenatured form of casein found in milk. It is separated from milk by means of ultrafiltration, without the use of chemicals, which increases the amount of bioactive milk peptides that support immune function as well as enhance muscle growth.

A property of micellar casein is that it has the ability to provide a steady release of amino acids into the blood stream, which makes it an excellent choice for a long lasting anti-catabolic (muscle protecting) protein.

4. Beef Proteins
Beef proteins are slow released proteins that rate an 80 on the BV scale. While I don’t know of any protein supplement in powder on the market that is made from beef proteins, there are beef liver tablets out there that do provide the benefits from beef proteins. Beef proteins are abundant in blood building iron and also in B-vitamins, all factors that contribute to better nutrient utilization and energy production.

5. Soy Proteins
Soy has been shown to exhibit positive health benefits for both men and women. Studies have shown they may reduce the risk of hormone-dependent cancers (breast, prostate, etc), and other cancers as well. Soy’s primary health benefits include reducing high cholesterol and easing the symptoms of menopause (due to the fact that it contains estrogen like substances called phyto-estrogens). Soy has also been shown to help with osteoporosis by building up bone mass. Because of this, I like to recommend 1 serving of soy protein per day for women for its health benefits.

However, in the muscle building department, I don’t feel that soy is very useful on its own since it is an incomplete protein and its BV value is a distant 49.  It is high in branched chain amino acids however so if combined in small quantities with a complete and more bioavailable protein one can benefit from its high BCAA content.

Protein Supplements
Now that we have covered the various proteins used in protein supplements, let’s discuss the different types of protein supplements on the market.

1. Weight Gainers
Weight gainers are protein shakes with a high calorie base in the form of carbs along with 30-40 grams of protein for the majority of the products in the market.  The protein sources of these products can consist of whey proteins (mostly concentrate with some isolate as well) and/or other protein sources such as milk proteins and egg. These products are characterized by their extremely high carbohydrate content; typically in the form of maltodextrin (a high glycemic complex carb) and fructose (simple sugar originating from fruits).

Weight gainers were very popular back in the 90s but their popularity has died mainly because most people do not have the fast metabolism of a hardgainer; so as a result, a high carbohydrate diet applied on a person with over 10% body fat typically leads mostly to fat gains instead of muscle mass gains. For hardgainers however, and bodybuilders who are below 10% body fat, these products be very useful for getting in the amount of quality calories required to gain quality muscle.

They are best when used for the mid-morning, mid-afternoon and post workout meals as the carbohydrate content is of a fast released nature. They can be mixed with fruit juice or skim milk, and in order to increase the calorie content the use of flaxseed oil and fruits is invaluable.

My favorite weight gainers on the market right now is the Labrada Nutrition Lean Body Mass 60 due to the fact that it has 60 grams of a nice blend of 6 high quality proteins and 77 grams of carbohydrates of which 5 are from fiber!  In addition this is one of the very few weight gainers on the market that is super low in sugar (just 5 grams) and in addition it has a full 5 grams of creatine.  To top it off, it does not get you bloated as it is 98% lactose free, 96% fat free, and contains no aspartame, sucrose or fructose.  I personally use half a serving before and after the workout when on a mass gaining phase.

2. Meal Replacement Powders (MRPs)
These powders are lower in calories due to the fact that they have way less carbohydrates than weight gainers. They were created after the realization that most of the population does not have a weight gain problem and therefore the weight gainers on the market were of little use to them.

Protein-wise, most are composed of whey proteins but there are many new formulas now on the market that consist of a protein blend of whey and milk proteins. Typically, the carbohydrate component used to be maltodextrin, yielding around 25-27 grams of carbohydrate per serving, but the newer generation formulas consist of slower released carbohydrates like brown rice and oats in order to make the product lower glycemic in nature.

Also, essential fatty acids have been added as well as a vitamin and mineral profile. While these products are too low in calories for most Hardgainers, they can use these as long as they add other ingredients such as fruit, skim milk and essential fats in order to increase the caloric base.

My favorite MRP on the market, by far, is Labrada’s Lean Body Breakfast, as it is instantized (you can mix with liquid and a spoon), and comes in unique cinnamon oatmeal and blueberry flavors. In addition it contains essential fats, a slow released carbohydrate matrix and a protein blend of whey proteins and micellar casein. Other good products I like are:

Labrada’s Lean Body MRP
Labrada’s Carbwatchers Lean Body MRP
Any of these products can be used throughout the day in between meals or after the workout.

3. Protein Powders
Protein powders are just powders that consist mainly of protein (typically whey protein is what is sold these days but you can also find blends). Typically, they contain no more than 5 grams of carbohydrates per scoop and 20-25 grams of protein (per scoop). Calorie wise they consist of anywhere from 100-125 calories.

My favorite blends in the market of whey proteins with slower released proteins are:

Labrada Nutrition’s Pro V60
Labrada Nutrition’s Pro V60 Plus (which also has 10 grams of fiber!)
In my opinion, a blend of proteins is the way to go due to the fact that you have the proteins that are released as quickly as you ingest them while others will last in your system for the next 3 hours up until you have your next meal!

Whey concentrate powders and isolates are best for after the workout as they are released extremely quickly into the blood stream.

I love protein supplements because of the many uses that they have. For instance, in the morning I like to have oatmeal with strawberry or banana flavored protein powder. One can also use them to add more protein to either a meal replacement powder or a weight gainer. Alternatively, one can also use them for creating a home-made weight gain formula.

4. Protein Bars
These are bars made out of any of the protein sources listed above. The carbohydrate mix is usually a combination of glycerin (which is not really a carbohydrate but a sugar alcohol) and some sugars. They are low in calories compared to a weight gain shake and you have to be careful with the brand chosen as some contain less than desirable fats and too much sugars. If trying to lose fat, then limit their use to once per day at the most.

If doing a competition then I would refrain from using them. The ones I like most in the market today due to their lack of transfats and low sugar are:

Labrada’s Lean Body Bars
Labrada’s Rockin Roll Bars

5. Ready-to-Drink (RTD) Protein Shakes
Ready-to-Drink protein shakes are the latest protein supplements in the market.  They are characterized by a high protein content (most are blended proteins) with some essential fats and low carbs.  Many have an array of vitamins and minerals as well.  RTD protein shakes are highly convenient for people who are on the go and don’t even have time to mix a shake.  My all time favorite RTD is the Lean Body RTD for its high quality protein content (40 grams), high fiber content (5 grams), and most importantly the fact that they are zero sugar/zero lactose.  On top of that, they simply taste amazing!  I would have never imagined back in 1990 that a protein shake would ever taste like this.

6. Beef Liver Tablets
These tablets are a great source of beef liver and bodybuilders have been using them for decades in order to obtain the values offered by beef proteins. The key thing for liver tablets to be useful is that they need to be manufactured with the highest grade of beef liver and they also need to be purified from the fat, cholesterol and other impurities that are contained in the liver.

When it comes to beef liver tablets the best ones in the market, in my opinion, are Beverly International’s Ultra 40 because they contain the highest grade of beef liver and have been purified and processed to contain forty-five times the nutritional amount of whole beef liver providing heme iron (good for blood building), B vitamins, and the lipotropics choline and inositol. It’s also a good source of vitamins A, C, and D and other micro-nutrients and minerals such as the anti oxidant selenium, phosphorous, copper, zinc, and GTF chromium (which helps to regulate insulin levels).

The way to use them is to add 3-4 tablets per meal. Each tablet adds an additional 2 grams of protein from beef liver to your meals.

Which Protein Supplement to Use – Weight Gainer, MRP, Protein Powder, Protein Bar or RTD?

So now, which protein product should you choose? If trying to gain weight then a weight gainer for sure or protein bars (especially the higher ones in calories). If you are looking to have a full meal consisting of carbs, proteins and some fats and staying lean is one of your fitness goals, then an MRP is your best bet. If on a budget then the best way to go is to buy a 5-lb tub of blended protein powder which based on how you mix it can be used for weight gain or muscle building while losing fat.  If your schedule is really hectic then an RTD protein shake is your best bet.

Of course, you can also mix and match these different protein supplements based on what your schedule looks like on a specific day and what your goals are.  For example, some days if I am doing higher carbs I may use a Mass 60 to make it easier for me to get all of my nutrition.  If I am on a lower carb day then I would use a ProV60 instead, or an RTD, depending on how hectic my day is.

Conclusion

I hope that this article has educated you on the different protein supplements that are available to help you with your bodybuilding and fitness endeavors.  Keep in mind that protein supplements are just that; supplements to an already healthy and good diet based on the intake of whole foods.  Do not make the mistake of thinking that protein supplements are better than food because they are not.  Real food should always be the base of any good bodybuilding and fitness diet plan.

• Easing Into A Bodybuilding Diet

L-Glutamine the most abundant amino acid in muscle cells. It is released from the muscle during times of stress (such as hard weight training workouts) and dieting. This amino acid not only has been shown to be a great anti-catabolic agent (protects the muscle from the catabolic activities of the hormone cortisol), to be a contributor to muscle cell volume, and to have immune system enhancing properties but also to help in the following ways:

1. Regulation of protein synthesis (this is one of the ways in which steroids exert their muscle building effects).

2. Accelerating glycogen synthesis after a workout.

3. Sparing the use of the glycogen stored in the muscle cell (recall that the glycogen stored in the muscle cell is what gives the cell the healthy volume and firmness that you seek).

4. Faster recuperation from weight training workouts.

How To Use It

Due to its anti-catabolic properties and the fact that it accelerates glycogen synthesis after a workout, glutamine is best taken 20-30 minutes after a workout with a protein shake. On days that you don’t workout, just take it with your last protein shake of the day. While there is much debate amongst experts as far as dosage is concerned, I always like to remain on the conservative side. Therefore, I feel that 3-5 grams is a sufficient dosage to start with and as your stomach gets used to it you can increase it to as much as 10-15 grams.

As far as cycling this supplement, there is no evidence that suggests cycling would improve its efficacy.

Side Effects

As far as side effects we only experienced a slight stomach discomfort during the first week of use (I took the straight powder form). Other than that, I did not experience any other side effects and I have not found any literature that links its use to anything bad.

As usual, I recommend that you start with a low dosage (such as only 3 grams a day) in order to assess your tolerance. From there you can build up to 10-15 grams split in 2-3 servings per day (1 in the morning, 1 after the workout and another one before bed). I would reserve the highest dosage schedule for periods of extremely hard training such as pre-contest training.

By looking at the effects that this supplement can provide you with, along with the fact that these days it can be purchased for a very cheap price, we wonder why more athletes don’t use it. This is especially important during dieting, as a way to protect the muscle from being cannibalized by the effects of cortisol.

Good Brands

On a final note, please remember that like any supplement you need to stick to high quality brands.

Good brands of Glutamine that I have used are: Labrada, Prolab, EAS, Champion Nutrition, and Beverly International.

• No Related Posts