Protein Archives | Anabolic Muscles

Whey Protein Answers

June 9, 2010 by GoldenMuscles

Why do I need protein, and why use Whey?

There are 2 nutrients the body can’t store – one is water, the other is protein. When we are dehydrated we feel thirsty, unfortunately we have no sense to warn us when we are running low on protein. Your body needs protein for health and survival. Foods are classified as either carbohydrates, fats, or proteins. Carbs and fats are considered the culprits that cause us to gain unwanted weight – for this reason we need to limit how much of these we eat. By supplementing Whey you can receive life supporting protein without excess carbs and fats that lead to body fat gain.

How much protein should I eat?

World health authorities suggest around 1 gram of protein per kilogram of body weight for healthy adults as the minimum daily required intake. If exercising regularly or dieting then you’ll likely need more than this. Bodybuilders and athletes try to eat 2 to 3 grams of protein per kilogram of bodyweight, sometimes even more.

Powered by Protein

June 9, 2010 by GoldenMuscles

Professional athletes and body builders have reaped the benefits from diets rich in high quality protein for years. This focus on protein has spread to the dieting and fitness communities who rave about reaching goals faster through meal planning based on this important food group.

So what are protein foods, what are the best choices you can make, and how can they really help you?

First let’s get a better understanding on what we are looking at. Protein is an important part of every cell in your body and is used to grow muscle, hair, nails, skin, bones, blood, and organs. It’s made up of chains of linked ‘building blocks’ called amino acids. Whether or not the protein you eat will help repair your muscles or grow healthy hair depends on the proteins particular make up of these amino acids.

There are 20 different amino acids in total. 9 are called ‘Essential Amino Acids’ (EAA’s), the other 11 are called ‘Non Essential Amino Acids’ (NEAA’S). The EAA’s can’t be made by your body so they must be provided for by what you eat. Consuming the correct daily amounts of certain protein EAA foods is important for survival – and depending on the individuals goals and activity levels this amount required may vary from person to person.

Supplement List

June 2, 2010 by GoldenMuscles

NO – to nutrition supplements and YES – to healty food

No food supplement can make initially incorrect workout efficient. That’s why the majority of highly advertised food supplements are simply useless. If your combination of training, natural food and rest is unsuccessful don’t believe that any food supplement can improve it. Most probably, the problem is that you either train, or eat or rest improperly. Find the reason of your failure and get rid of it; only then you’ll be able to ‘grow’ and only then it will be reasonable to experiment with food supplements.

A lot of beginners firmly believe that their muscles start growing as soon as they start taking one or another food supplement. When they don’t see any growth they direct all their enthusiasm not to organization of correct trainings and nutrition but to experiments with another ‘miracle’. They simply don’t understand that any food supplement is useless without considered training, balanced nutrition and full-fledged rest.

‘Stress’ Protein Could Halt Aging Process, Say Scientists

May 31, 2010 by GoldenMuscles

Scientists in the UK and the U.S. have discovered that a protein which responds to stress can halt the degeneration of muscle mass caused during the body’s aging process.

HSP10 (Heat Shock Protein), helps monitor and organise protein interactions in the body, and responds to environmental stresses, such as exercise and infection, by increasing its production inside cells. Researchers at Liverpool, in collaboration with colleagues at the University of California, found that excessive amounts of HSP10 inside mitochondria — ‘organs’ that act as energy generators in cells — can halt the body’s aging process by preserving muscle strength.

HSP10 occurs naturally in all living organisms and scientists believe that study into its functions could prove significant for the design of future health care for the elderly, who are particularly susceptible to muscle damage. Researchers examined the role HSP10 plays inside cells, to further understand how aging muscle tissue can recover from stress.

Protein complexes

May 24, 2010 by GoldenMuscles

Proteins appear to be basic material for cell construction. The name ‘proteins’ (from Greek Protos – main, the most important) reflect the initial idea of this substance class very precisely.

Proteins

– appear to be the main structural cell component;

– are used for development, ‘reconstruction’ and preservation of body tissues;

– appear to be an energy source.

An actively training athlete should take 1-2 gr of proteins per pound of body weight a day. The processes of muscle recovery and growth take place during two-three after-training days; that’s why it’s extremely important to provide uninterrupted and even delivery of amino acids to muscle cells.

You shouldn’t forget to take a lot of proteins (quickly-assimilated serum proteins) within 1 hour right after a training session: a protein-carbohydrate cocktail (see the section ‘Energy drinks’) – within the first half an hour and a protein cocktail – in 40-60 minutes.

Top protein picks

May 22, 2010 by GoldenMuscles

Flip through this magazine and you’ll see plenty of advertisements for protein powders. Bodybuilding novices may dismiss these as they jump from article to article. Experienced bodybuilders, however, know better. For those who are serious about training, diet and supplements, perusing the ads is key to gaining information. Think about it — you would never hear a car aficionado complain about ads for a new Porsche in Car and Driver. Macworld magazine would suck without the adverts for all the new games and programs coming out. Hell, you’d never hear a porn collector complain about the ads for the new Jenna Jameson video in Hustler. They want to know what new stuff is out there, just like you should.

Even for supplement-savvy trainers who see ads as a way to keep track of what’s available, it still can be confusing to sort through all the different types of proteins available today. Do you really know what properties make whey proteins different from casein proteins? Did you realize that, despite years of negative press, soy is a good source of protein for male bodybuilders?

Our complete guide to protein powders will give you a refresher on what you may already know, as well as fill you in on everything you don’t know when it comes to the supplement that every bodybuilder should have in a nutritional arsenal. Read on — then take the time later to check out the ads. Sure, we love ’em because they help pay our bills, but the products in those pages can pay major dividends for you, as well.

About Protein & Amino Acids

April 29, 2010April 28, 2010 by GoldenMuscles

The following article will address the information that every person who trains hard and wants maximum results should know about protein. In fact, if you don’t know this stuff, you’re just going to waste your money blindly choosing supplements based on hyped-up advertising and suspect information churned out by various “experts”. The only way to defend yourself (not to mention your muscles and your pocketbook) from these clowns, is to get informed – “knowledge is power”.

This is very important, because, believe it or not, very few people who claim to be experts in this industry actually have a degree in nutrition. If you think about it, that’s amazing! You are reading articles about “nutritional” supplements in the magazines and websites that have been written by people who have never been formally taught about nutrition!! Would you read articles about medicine that weren’t written by doctors if you were investigating which medication to use? Would you read articles that weren’t written by qualified architects if you were trying to build a skyscraper? So I hope by this analogy, you can see that a lot of what you think you know about sports nutrition and supplementation may not actually be on the level.

But like I was saying, if you train hard, use supplements and want results, it is crucial that you know the proper basics about nutrition – mainly because most supplements are based on foods or nutrients from foods. So once I’ve explained the basics about nutrition and then linked the supplements with the everyday foods that you eat, you’ll be able to look at supplements in a whole new light!

How Much Protein Should you Consume?

April 29, 2010April 26, 2010 by GoldenMuscles

Make no mistake, heavy weight-training greatly increases protein requirements. The leading researchers who study protein requirements for athletes like Dr. Peter Lemon and Dr. Mark Tarnopolsky and leading sports nutrition experts like Dr. Mauro Di Pasquale have clearly shown that the protein needs of athletes are higher than those of ordinary folks(1,2,3). But remember, don’t get caught up in the mindset that you should only eat as much protein as you “need”. If you eat more than that the only consequence is that you will get leaner or possibly it might decrease your appetite too much.

Ideally, a 200 pound hard-training athlete or bodybuilder should eat at least 30 to 50 grams of protein at each of five or six small meals each day. 50 grams of protein is equivalent to one full chicken breast or two and a half small hamburger patties (there are tons of websites that give protein and calorie values for various foods that allow you to track your food intake).

Most top bodybuilder’s never allow more than 3 or 4 hours to go by without eating protein and they eat at least six meals a day. Their daily intake might include two to four protein shakes or meal replacement drinks since it can be difficult for even the most dedicated athlete to get adequate protein or an adequate number of meals from regular food.

Four Fail-Safe Perks Of Protein

May 5, 2010March 1, 2010 by GoldenMuscles

Here are a few fail-safe perks of protein to prove once and for all that there’s more to this provocative subject than you’ll get from the chicken heads clucking in the gym. Let’s set aside the fat and focus on the sizzle of the great protein debate.

1 LEAN BEEF AND WHEY GET YOU RIPPED

Leaning out dictates that you limit daily fat intake to 10% or less of total daily calories, increase aerobic activity and go the low-carb route. As carbs are decreased, the calories lost must be replaced with calories from protein. Whey is the ideal choice to fill that void, as it is dense in branched-chain amino acids (BCAAs) and readily used as fuel when the body is in low-carb mode. Lean beef, another viable protein option during dieting, is packed with alanine, a vital amino acid that, when converted into glucose, can be used as an energy source. In this way, the protein-based calories targeted for muscle building are not instead burned as fuel when carbs are low.

2 MIX PROTEIN AND CARBS AFTER TRAINING

The name of the game is “spiking” insulin, the anabolic hormone that increases glycogen formation and protein synthesis. A great way to spike is to add a protein powder drink to your posttraining meal. For ideal mass building in the metabolic golden hour after training, consume your carbs and protein in a 3:1 ratio. If you take in 30 g of protein, for instance, also consume 90 g of carbs in the same meal.