This is something that, once it was pointed out to me, I started to see everywhere. Guys with huge biceps, but flabby triceps. Guys with awesome lower back strength, but no core strength. Guys with a huge chest, but a small back.
The last ones are my favorite, you know the ones that walk around with their chests sticking out, their shoulders pulling forward and their palms turned inward as they walk because they are so imbalanced.
A lot of times people will get obsessed with a certain muscle or couple of muscles and only work those and neglect the other ones, like the guy who only does bicep curls because "it's what the girls like" or the guy who is so obsessed about his max bench press that it's all he focuses on.
These are the guys who will always look the exact same muscular-wise and will end up with a host of problems (the most common being back pain when they are older).
Here's the thing, you need to know how to keep your muscle balanced. If you are doing three quad dominant exercises like leg press, lunge and leg extension, then you better be doing three hip dominant exercises, like stiff leg dead lifts, good mornings and leg curls, to counteract an imbalance in the pelvis.
If you are doing three horizontal pushing exercises for your chest like bench press, incline bench press, and decline bench press, you better be doing three horizontal pulling exercises, like seated row, bent over row and overhand row, to counteract an imbalance in the shoulders.
Not only will this prevent injury and aching, it will allow you to make greater gains. Most people don't realize how much of their strength in certain exercises actually comes from the strength or relationship of other muscles in your body.
An example would be deadlifts. A lot of your strength from deadlifts doesn't come from your lower back or your biceps or lats, it comes from your core strength. If your core isn't strong enough to handle the load, it doesn't matter how strong your other muscles are, you're not going anywhere.
If you have not been making the gains you want in a certain area, it could mean that you need to work on another muscle first. Vince Del Monte's program, the one I am currently using, covers all of this and his workouts make sure to have proper muscular balance.
Click Here! if you want to check out the program.
Wednesday, October 21, 2009
Monday, October 19, 2009
Check Out New YouTube Channel
Hey guys, before I say anything I have to tell you that I have a YouTube Channel now, username is givememuscle2009. I'm gonna be posting a lot of exclusive video content on it so be sure to check it out!
Anyways, I am really starting to gain a lot of confidence in this program. It's been six weeks and I've already gained 11 pounds of muscle so I'm pretty excited.
I decided that I'm going to put up updates of my increases in strength, too, along with my progress pics and video updates, so be looking out for that.
That's about it for now, keep checking back for more info and updates and if you want to check out the muscle-building program that's giving me a lot of results you can Click Here!
Anyways, I am really starting to gain a lot of confidence in this program. It's been six weeks and I've already gained 11 pounds of muscle so I'm pretty excited.
I decided that I'm going to put up updates of my increases in strength, too, along with my progress pics and video updates, so be looking out for that.
That's about it for now, keep checking back for more info and updates and if you want to check out the muscle-building program that's giving me a lot of results you can Click Here!
Sunday, October 18, 2009
Video Update - Real Results
Video I decided to make giving you the truth behind some of the outrageous claims being made by some ads and sites.
Click Here! to learn more about the program I'm using!
Click Here! to learn more about the program I'm using!
Wednesday, October 14, 2009
Train More, Eat More
Hey guys, I came across this pretty cool concept to help build muscle faster and decrease the amount of fat you will gain.
This is known as the G-flux concept. In a nutshell, it can be said with the phrase "Train More, Eat More". It's better to train more and eat more than train less and eat less. Here's an example.
Let's say a person burns 3000 calories a day. He would need to take in 3500 calories a day to build one pound of muscle (500 extra x 7 days a week = 3500. There's 3500 calories in a pound of muscle).
Let's take another guy who burns the same amount per day, but also burns 500 calories a day through cardio. Because of this cardio he now burns 3500 calories, so in order to keep gaining weight he ups his calories eaten a day to 4000.
Now, at first glance, it might seem that they both will make the same gain, but that's not exactly true. They will both gain a pound, but the second guy will have more of the weight gain be muscle because he exhausted his muscle in a greater variety of ways so he will gain muscle in more places.
Also, the second guy will have less fat and have more cardiovascular health (be better at cardio). This is one of the secrets of gaining huge amounts of muscle in a short amount of time while keeping your body fat from getting too high at the same time. By training more (and in different ways) and eating more, you are going to get greater gains than training less and eating less.
One thing that people worry about with this approach is over-training. Over-training is a term that gets thrown around too much. Usually when people refer to over-training in weightlifting they actually mean Central Nervous System Fatigue.
Your nervous system gets fatigued when you do to much high intensity weight training, but if you alternate between high intensity weight training, low intensity cardio and interval training you will be able to train more without fatiguing the nervous system.
The only people who get TRULY over-trained are olympic/professional athletes who train with extreme intensity for long periods of time (I'm talking 6 months - 1 year or more).
Most of the time over-trained actually means under-nourished. As long as you have the calories and nutrients to keep up with the training, you should be good.
A lot of hardgainers are given the advice of not doing any cardio or any type of extra training outside of weightlifting. This is good general advice for someone who can't get the required calories, but if you follow this belief and never do any other type of training, you will be limiting the amount of gains you make.
The secret is knowing what extra exercises to do and when to do them. This is something that Vince talks a little about in his program, which you can find out more about if you Click Here!
This is known as the G-flux concept. In a nutshell, it can be said with the phrase "Train More, Eat More". It's better to train more and eat more than train less and eat less. Here's an example.
Let's say a person burns 3000 calories a day. He would need to take in 3500 calories a day to build one pound of muscle (500 extra x 7 days a week = 3500. There's 3500 calories in a pound of muscle).
Let's take another guy who burns the same amount per day, but also burns 500 calories a day through cardio. Because of this cardio he now burns 3500 calories, so in order to keep gaining weight he ups his calories eaten a day to 4000.
Now, at first glance, it might seem that they both will make the same gain, but that's not exactly true. They will both gain a pound, but the second guy will have more of the weight gain be muscle because he exhausted his muscle in a greater variety of ways so he will gain muscle in more places.
Also, the second guy will have less fat and have more cardiovascular health (be better at cardio). This is one of the secrets of gaining huge amounts of muscle in a short amount of time while keeping your body fat from getting too high at the same time. By training more (and in different ways) and eating more, you are going to get greater gains than training less and eating less.
One thing that people worry about with this approach is over-training. Over-training is a term that gets thrown around too much. Usually when people refer to over-training in weightlifting they actually mean Central Nervous System Fatigue.
Your nervous system gets fatigued when you do to much high intensity weight training, but if you alternate between high intensity weight training, low intensity cardio and interval training you will be able to train more without fatiguing the nervous system.
The only people who get TRULY over-trained are olympic/professional athletes who train with extreme intensity for long periods of time (I'm talking 6 months - 1 year or more).
Most of the time over-trained actually means under-nourished. As long as you have the calories and nutrients to keep up with the training, you should be good.
A lot of hardgainers are given the advice of not doing any cardio or any type of extra training outside of weightlifting. This is good general advice for someone who can't get the required calories, but if you follow this belief and never do any other type of training, you will be limiting the amount of gains you make.
The secret is knowing what extra exercises to do and when to do them. This is something that Vince talks a little about in his program, which you can find out more about if you Click Here!
Tuesday, October 13, 2009
Additions to the Blog!
I added some new sections to the blog, you can check em out on the sidebar under Site Navigation.
Monday, October 12, 2009
Self-Proportion/Developing All Muscles Equally
Ok, so there's basically 3 main muscles that every guy wants: pecs, biceps and abs. Because this is what most people focus on, it becomes the only muscles that a lot of people work. I can't tell you how many times I see guys do a couple sets of bench press and a couple sets of curls and be done.
There is no such thing as spot-training. You can't just work certain muscles and expect just those ones to grow. Your body has a self-proportion system. It will always try it's hardest to keep it's original muscle proportions, so no matter how hard you try, if you only focus on one or two muscles your growth for that muscle will stop within a short period of time.
This is why compound and full body exercises are so important. The more muscles you work, the more your body will allow other muscles to grow. It is estimated that gaining one inch on your biceps requires you to build 10 pounds of muscle on your overall frame, so if you want those nice arms, you're going to have to start on those deadlifts and squats.
I know, I know, I can hear all the sighs now. I hate doing leg and lower body exercises, too. It's really tiring and takes a lot out of you, but don't worry, I have some motivation for you.
Studies have shown that people who train their lower bodies have a 20% increase in muscle mass on their upper bodies. This is because the majority of the muscle on your body is in your glutes and thighs, so how well these muscles are developed has a considerable impact on how well the rest of your body will develop.
So there you go, no matter what muscle you really want to develop, the first step is to train the whole body.
There's a lot more information on this and many other topics in Vince Del Monte's No-Nonsense Guide to Muscle Building.
Click Here! to check it out!
There is no such thing as spot-training. You can't just work certain muscles and expect just those ones to grow. Your body has a self-proportion system. It will always try it's hardest to keep it's original muscle proportions, so no matter how hard you try, if you only focus on one or two muscles your growth for that muscle will stop within a short period of time.
This is why compound and full body exercises are so important. The more muscles you work, the more your body will allow other muscles to grow. It is estimated that gaining one inch on your biceps requires you to build 10 pounds of muscle on your overall frame, so if you want those nice arms, you're going to have to start on those deadlifts and squats.
I know, I know, I can hear all the sighs now. I hate doing leg and lower body exercises, too. It's really tiring and takes a lot out of you, but don't worry, I have some motivation for you.
Studies have shown that people who train their lower bodies have a 20% increase in muscle mass on their upper bodies. This is because the majority of the muscle on your body is in your glutes and thighs, so how well these muscles are developed has a considerable impact on how well the rest of your body will develop.
So there you go, no matter what muscle you really want to develop, the first step is to train the whole body.
There's a lot more information on this and many other topics in Vince Del Monte's No-Nonsense Guide to Muscle Building.
Click Here! to check it out!
Friday, October 9, 2009
1 Month Video Update!
Well, I'm finally done with my first month on the program and I am really glad with the results. As promised, below I have put my video update. Below the video I have a link to Vince's program as well as my first update pic. See you guys on Monday with another post!
Vince Del Monte's No-Nonsense Muscle Building Guide
Vince Del Monte's No-Nonsense Muscle Building Guide
Wednesday, October 7, 2009
The Skinny Guy's Guide To Protein Powder - By Vince Del Monte
Hey guys, here's a new article straight from Vince, hope it helps. It's a little long, but very informative.
So what do you really need to know about protein powder? 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-mutated, 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, you should limit yourself to a maximum of three shakes per day or 40 % of your meals. To some this might even sound like it's 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 every day. I just showed how it 'works' as a supplement to help you hit your supplemental protein mark but you are probably still wondering, '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 building and maintaining healthy muscles when combined with diet and exercise. Protein also:
* Supports red blood cell production
* Boosts your immune system
* Keeps 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 company’s 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 digestive nature, 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 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 pre 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 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 staring 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.
If you want to check out Vince's Program, Click Here!
So what do you really need to know about protein powder? 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-mutated, 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, you should limit yourself to a maximum of three shakes per day or 40 % of your meals. To some this might even sound like it's 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 every day. I just showed how it 'works' as a supplement to help you hit your supplemental protein mark but you are probably still wondering, '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 building and maintaining healthy muscles when combined with diet and exercise. Protein also:
* Supports red blood cell production
* Boosts your immune system
* Keeps 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 company’s 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 digestive nature, 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 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 pre 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 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 staring 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.
If you want to check out Vince's Program, Click Here!
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