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Wasif H

Bodybuilding.com - 47 Things You Must Know About Protein - 0 views

www.bodybuilding.com/...ich-protein-will-help-you.html

protein know things body fitness healthy food

shared by Wasif H on 06 Jan 12 - No Cached
  • When you think about protein supplementation, the number one type that is discussed the most is Whey Protein. It comes from milk. During the process of turning milk into cheese, whey protein is separated out. Protein can be found in a variety of foods -mainly meats, such as fish, beef, and chicken.
  • Casein Protein This is probably the second most discussed in bodybuilding circles of how well it works when it comes to slow digesting and long lasting protein.
  • Casein is an extremely slow digesting and rich protein source that continues to feed your muscles long after whey proteins have dropped off.
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  • Egg Protein This is the most old school type of protein. Surely you remember the movie Rocky where he drinks the eggs before training. This is actually very dangerous to do as it can lead to several illnesses and poisoning.
  • Fortunately there are egg white protein products available and of course you can separate the yolks and cook the whites so you can get your egg protein this way. It's a rich source of BCAA's and arginine.
  • Milk Protein comes from cow's milk after the water has been removed and most of the carbs and fat have been taken out. Milk protein is actually the source of two other proteins we covered earlier; whey and casein. You have had milk since childhood unless you are lactose intolerant.
  • here are two forms of milk protein. The first is Milk Protein Concentrate. When the whole milk is filtered most of the carbs and fat are removed. The process that does this is known as ultrafiltration. The second type is Milk Protein Isolate. When the milk is processed even more, this leads to the isolate. The milk protein isolate is 85% protein. Despite the fat and carbs being taken out, much of the whey and casein remain.
  • Soy Protein Soy Protein is derived exclusively from soy beans. Soy protein provides a healthy way to get non-animal protein into your diet. They're great tasting, natural and can have a plethora of healthy effects on the body. It is ideal for high protein/low carbohydrate diets. Soy protein is approved for those who are lactose intolerant, and can be used as a meat substitute for vegetarians. Much more than just an ingredient for a protein shake, Soy protein can be used for cooking instead of flour, producing high protein foods that are extremely low in fat - a bodybuilder's dream come true!
  • Beef Protein The protein that is derived from beef after the cholesterol and fat has been removed is known as Beef Protein. This one has really grown in popularity over the past couple of years and is relatively new when it comes to protein supplementation.
  • The only type of beef protein available is Beef Protein Isolate. This type has been broken down from larger fragments into smaller ones like both whey and casein isolate. It is best to take beef protein in the morning or around your training.
    • Wasif H
      Wasif H on 08 Jan 12
       
      This is a good site for all the types of protein I can have 
Wasif H

Bodybuilding.com - Ryan Hughes Muscle Building Program - 0 views

www.bodybuilding.com/...s-muscle-building-program.html

bodybuilding muscle building program strong lean mass body

shared by Wasif H on 02 Dec 11 - No Cached
  • Nutrition: Calories: 4,689.5 Fats: 130.5g Protein: 416g Carbs: 502g Meal 1: 2 scoops Myofusion Protein 50g   |   Carbs 10g   |   Fat 6g 1 cup Oats with Splenda and Cinnamon Protein 7g   |   Carbs 37g   |   Fat 4g 2 tbsp natural Peanut Butter Protein 10g   |   Carbs 8g   |   Fat 11g Total Calories For Meal 1: 533 Meal 2: 6 oz 99% lean Ground Turkey Protein 47g   |   Carbs 0g   |   Fat 18g 8 oz Yam Protein 3g   |   Carbs 62g   |   Fat 0g 1 cup Broccoli Protein 3g   |   Carbs 62g   |   Fat 0g 1/4 cup Almonds Protein 8g   |   Carbs 8g   |   Fat 19g Total Calories For Meal 2: 849 Meal 3: 6 oz fresh grilled Salmon Protein 39g   |   Carbs 0g   |   Fat 12g 1 cup Brown Rice Protein 5g   |   Carbs 45g   |   Fat 2g 1 cup Broccoli Protein 3g   |   Carbs 5g   |   Fat 0g Total Calories For Meal 3: 515 Meal 4: 6 oz 96% lean Burger Protein 36g   |   Carbs 1g   |   Fat 7g 1 oz fat free cheddar cheese Protein 9g   |   Carbs 1g   |   Fat 0g 1 Ezekiel burger bun Protein 9g   |   Carbs 32g   |   Fat 1.5g 1 tbsp reduced sugar Ketchup Protein 0g   |   Carbs 1g   |   Fat 0g 6 oz homemade Sweet Potato Fries Protein 3g   |   Carbs 37g   |   Fat 1g Total Calories For Meal 4: 595 Meal 5: 6 oz 99% lean Ground Turkey Protein 47g   |   Carbs 0g   |   Fat 18g 8 oz Yam Protein 3g   |   Carbs 62g   |   Fat 0g 1/4 cup Almonds Protein 8g   |   Carbs 8g   |   Fat 19g Total Calories For Meal 5: 822 Meal 6: 2 scoops Myofusion Protein 50g   |   Carbs 10g   |   Fat 6g
  • Exercise
  • s Barbell Bench Press - Medium Grip5 Sets 15,12,10,8,6 reps Incline Dumbbell Press4 Sets 12,10,8,8 reps Dumbbell Flyes4 Sets 10,10,8,8 reps Machine Bench Press3 Sets 15,12,10 reps Butterfly4 Sets 12,12,12,12 reps30 sec. rest between sets
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  • Day 2: Quads/Calves Exercises Standing Calf Raises6 sets of 8-10 reps Seated Calf Raise6 sets of 8-10 reps Leg Extensions5 Sets 15,12,12,10,10 reps Barbell Squat6 Sets 12,12,10,10,8,6 reps Leg Press4 Sets 12,10,10,8 reps Smith Machine Squat
  • Exercises Standing Military Press4 Sets 12,10,8,8 reps Seated Dumbbell Press4 Sets 10,10,8,8 reps Barbell Shrug4 Sets 15,12,12,10 reps Smith Machine Shrug3 Sets 12,12,12 reps Side Lateral Raise3 sets of 12,10,8 repsone arm at a time Front Plate Raise3 Sets of 12,10,8 reps25,35,45lb plates
  • Barbell Curl4 Sets 12,10,10,8 reps Dumbbell Alternate Bicep Curl4 Sets 12,10,8,8 reps Standing Dumbbell Reverse Curl4 Sets 12,10,10,8 reps Preacher Curl3 Sets 12,12,12 reps Dumbbell One-Arm Triceps Extension4 Sets 12,10,10,8 reps Weighted Bench Dip4 Sets 15,12,12,10 reps Lying Triceps Press4 Sets 12,10,10,8 reps Triceps Pushdown3 Sets 12,10,10 reps
  • Day 6: Back/Hamstrings Exercises Barbell Deadlift4 Sets 15,12,10,8 reps Bent Over Barbell Row4 Sets 15,12,10,8 reps One-Arm Dumbbell Row4 Sets 12,10,10,8 reps Wide-Grip Lat Pulldown4 Sets 12,10,10,10 reps Seated Leg Curl4 Sets 12,10,10,10 reps Hack Squat4 Sets 12,12,10,8 reps
Wasif H

Should I Take A Protein Supplement Before Working Out? | LIVESTRONG.COM - 0 views

www.livestrong.com/...-supplement-before-working-out

supplement working before after healthy protein training

shared by Wasif H on 06 Jan 12 - No Cached
  • Photo Credit Jupiterimages/Goodshoot/Getty Images Active people involved in resistance training regularly take protein supplements to promote muscle strength, enhance muscle recovery and gain muscle size, as acknowledged in an article by Robert R Wolfe in the August 2000 issue of the "American Journal of Clinical Nutrition."
  • An effective protein supplement used before or after working out should contain the nine essential amino acids that cannot be synthesized in the body. The optimum combination of amino acids renders them "complete proteins." These are protein supplements derived from animal or dairy sources.
  • Writing in Bodybuilding.com, bodybuilder Hugo Rivera categorizes five types of protein used in supplements according to their bio-availability value--ability of the body to assimilate and use protein.
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  • The five are: whey protein, egg protein, milk protein also known as calcium cassienate or micellar protein, beef protein in the form of liver tablets, and soy protein.
  • Weight gainers are a blend of protein, carbohydrates and fats, with a high calorie content designed to help you gain weight. They are particularly useful if you are a hard-gainer with low body-fat and a high metabolic rate. Meal replacement powders are a blend of protein and carbs, but lower in calories than weight gainers. Protein powders typically contain no more than 5 percent carbohydrates. Protein bars contain proteins and sugars. Ready to drink protein shakes, contain low carbs and essential fatty acids. Beef liver tablets, a protein supplement that dates back to the 1960s.
  • Take a weight-gainer protein supplement or meal replacement supplement within an hour of finishing your work out. These contain simple carbohydrates to replenish muscle stores of glycogen used as energy during your work out, and a blend of quickly assimilated whey protein and sustained release milk protein to accelerate muscle recovery and enhance growth. Hoffman believes the insulin response generated by simple carbs helps the body's uptake of amino acids.
  • Muscle breakdown occurs during resistance exercise and depletes the muscles stock of the branch chain amino acids, leucine, iso-leucine and valine. Take a quick digesting protein supplement like whey protein before your work out. An article by Jay R Hoffman PHD. in the December 2007 edition of the "National Strength and Conditioning Journal," suggests taking a protein supplement immediately before your workout enhances muscle growth.
    • Wasif H
      Wasif H on 08 Jan 12
       
      Good info on when to take a supplement. some say its bad and others say its benficial.
Wasif H

What Happens If You Intake Too Much Protein? | LIVESTRONG.COM - 0 views

www.livestrong.com/...if-you-intake-too-much-protein

too much protein intake muscle body fitness

shared by Wasif H on 06 Jan 12 - No Cached
  • Protein-rich foods can be delicious as well as nutritious -- just think of a creamy, thick cup of yogurt or a savory, juicy grilled steak.
  • While high-protein foods have a bounty of valuable nutritional and health properties, however, the benefits can turn into risks if you eat too many of them over an extended period of time.
  • According to Katherine Zeratsky, a registered dietitian for MayoClinic.com, you may experience constipation if you follow a high-protein diet for several months or longer.
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  • While protein-rich foods don't cause digestive problems by themselves, eating a lot of them may leave less room for high-carbohydrate foods in your diet, which tend to have a lot of dietary fiber.
  • More severely, taking in too much protein could raise your risk of serious diseases including cancer, heart disease, and liver or kidney problems. Partially, that is because so many protein-rich foods are also high in saturated fat, cholesterol and sodium, all of which can enhance risk factors for those diseases. If you choose plant-based proteins instead of animal proteins and full-fat proteins, your personal risk may not be quite as high.
  • Protein contains calories -- sometimes more calories than carbohydrate- or fat-rich foods. Although it can help you gain lean muscle mass, eating protein in excess of your body's needs will result in fat gain.
  • The question of how much protein to eat can be a tricky one because the right amount for one individual may be far too much for another. MayoClinic.com recommends getting between 10 percent and 35 percent of your daily calories from protein, or about 50 to 175 g per day.
  • You can also calculate recommendations based on your body weight. Dr. Melina Jampolis, physician nutrition specialist for CNN.com, suggests getting about 0.8 g of protein per day per kg of your body weight.
  • Unless you're following a diet that is very unbalanced, you're likely not at risk for eating too much protein. It's also important to realize that some protein is essential for health, since protein-rich foods build and repair muscle and bone tissue, satiate hunger and provide energy. If you have concerns about the protein amounts in your diet, talk them over with your doctor or a registered dietitian.
    • Wasif H
      Wasif H on 08 Jan 12
       
      This is a good website because it looks at the other point of view. Too much protein isnt good for you if your not properly working out and making sure it turns into lean muscle. 
Wasif H

How Much Protein Do I Need To Gain Weight & Muscle? | LIVESTRONG.COM - 0 views

www.livestrong.com/...o-i-need-to-gain-weight-muscle

protein weight muscle exercising before healthy food

shared by Wasif H on 06 Jan 12 - No Cached
  • The amino acids in the protein you eat, especially the essential amino acids your body cannot produce, stimulate muscle synthesis or the creation of new muscle tissue.
  • Men and women both need 1-½ to 2 g of protein per kilogram of body weight per day to gain muscle weight. However, you must include this protein intake as part of a dietary plan very high in calories. Men must first consume 50 calories per kilogram of body weight and women must eat 44 calories per kilogram of body weight just to maintain current body mass. Then, you must add 350 to 700 calories to that to build 1 to 2 lbs. of muscle per week.
  • The best protein powders contain 2 to 2-½ g of the essential amino acid leucine per serving. Leucine appears to trigger the onset of muscle protein synthesis more than other amino acids. Ensure you eat 3 to 9 g of leucine in each of your meals.
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  • Your pre- and post-workout meals should be in the form of a protein shake made with a minimum of 48 g of protein, skim milk and fruit
  • he protein in skim milk stimulates muscle synthesis better than the protein in soy milk. Carbohydrates like fruit enhance muscle tissue building when combined with protein powder. The amino acids in protein powders are more quickly absorbed into your bloodstream and your muscle cells compared to meat and chicken, optimally enhancing muscle growth.
  • Protein powders are dietary supplements and must not replace all the sources of protein in your diet. Healthy options of high-protein foods include lean chicken breast, turkey, mackerel, lean meat, low-fat dairy and salmon. Chicken breast, turkey and mackerel are high in magnesium, a mineral essential for optimal muscular contraction
  • Lean red meat is high in iron, necessary for effective transport and use of oxygen, giving you maximal energy. Low-fat dairy products are rich in calcium, another minimal necessary for muscular contraction. Salmon is rich in omega-3 fatty acids, which helps to reduce muscle soreness and inflammation.
  • Plant sources of protein like beans, rice, wheat, nuts and seeds are incomplete proteins. This means such plants are missing at least one essential amino acid. If you do not eat animal products, combine two different sources of plant protein such as beans with rice, seeds, corn, wheat or nuts. Consuming multiple sources of plant protein ensures you eat all the essential amino acids your body needs to build muscle.
Wasif H

What Do Protein Supplements Do To Young Weight Lifters? | LIVESTRONG.COM - 0 views

www.livestrong.com/...nts-do-to-young-weight-lifters

protein supplements creatine highschool important expensive

shared by Wasif H on 06 Jan 12 - No Cached
  • Young weightlifters who want to emulate athletic heroes try to improve their own weightlifting skills and athletic motivation. Yet in the realm of protein supplementation, youngsters would do well to learn as much as possible about sensible nutrition
  • Young weightlifters should avoid relying on protein supplementation for muscle and strength gains, as excessive dietary protein might carry unwanted side effects, and protein supplementation can be unnecessary and expensive.
  • Teenage weightlifters immerse themselves in a demanding sport that emphasizes power and body weight. Already dealing with growth spurts and body changes, these teens may obsess about muscle gain. However, it is exercise, not high protein foods, that builds muscle -- although dietary protein provides the amino acids from which new muscle can be built.
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  • Adolescents should obtain 13 percent to 14 percent of their entire calorie intake from protein. If an adolescent weightlifter's diet contains 3,000 calories, 14 percent of the total calories would be 428 cal.
  • diet containing protein-rich foods such as eggs, lean meats, beans, nuts and low fat cheese and milk easily fulfills the young weightlifter's requirements.
  • The National Kidney Association cites studies showing accelerated kidney damage in diabetics on high protein diets.
  • However, Body Building For You suggests that athletes regularly exceed protein requirements with no adverse effects, and that no study ever scientifically proved that high protein diets are dangerous to healthy individuals.
  • n 1998, "Journal of Nutrition" reported excessive protein metabolism encouraging calcium loss through excretion, yet in 2003 the same journal suggested that calcium is not always lost, possibly because phosphorous helps to enable calcium re-uptake by the kidneys -- at least in people with no prior health problems.
  • hus, protein supplements may not harm the young weightlifter, even if those supplements contribute to protein intake beyond recommended levels.
  • Still, two concerns remain: one is financial loss at the expense of weight gain. Expensive protein supplements are unnecessary if the young weightlifter includes protein-rich foods in every meal.
  • Another danger is hidden ingredients. Some of the most respected Olympian weightlifters have tested positive for banned drugs or steroids hidden in nutritional supplements that they believed to be protein or energy supplements.
  • Some cause physical and sexual characteristics to alter, and some hasten cancer. In short, young weightlifters aspiring to world-class competition must exercise the utmost responsibility regarding nutrition. It is never too early to start such discipline.
    • Wasif H
      Wasif H on 08 Jan 12
       
      This information is valuable because I can relate to it. I dont want to be taking some protein that may have other chemicals that are harmful for my body. 
Anita B

Protein Info - How Much Protein Do You Need - 1 views

lowcarbdiets.about.com/...protein.htm

protein nutrition exercise muscle

shared by Anita B on 04 Dec 11 - Cached
  • But shouldn’t protein intake be a percentage of total calories? Quite a few programs and nutritionists quote percentage of calories, usually in the range of 10 percent to 20 percent, as a way to figure out how much protein a person needs to consume daily. This is a rough estimate of a person's minimum protein needs. It works because typically, larger and more active people need more calories, so the more calories they need, the more protein they will get.
  • What foods have the most protein? Meat, fish, eggs, dairy products, legumes, and nuts all have substantial amounts of protein. These articles can help:
    • Ali C
      Ali C on 04 Dec 11
       
      Good site because my questions had lots to do with protein and meat. Although it could have gave me more info about meat and the effects, it is still a good site.
    • Ali C
      Ali C on 05 Dec 11
       
      Yes Mr. Leviitt I am still interested! I think I gained alot of knowledge about protein that I never knew before from all this research!
  • mainly made up of protein. H
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  • mainly made up of protein. However, p
  • What is protein? How much protein do we need? Is it possible to eat too much protein?
  • mainly
  • Proteins are made up of smaller units called amino acids. Our bodies cannot manufacture nine of the amino acids, so it is important to include all these amino acids in our diets.
  • Our protein needs depend on our age, size, and activity level.
  • Jason Levitt on 04 Dec 11
     
    Ali, looks good! I hope that through this process you gain a valuable research tool and gain some information which will help you get in the shape you are looking for. Still want to pursue that Personal Training career? Mr. Levitt
Wasif H

How Much Protein Do You Need When Lifting Weights? | LIVESTRONG.COM - 0 views

www.livestrong.com/...-you-need-when-lifting-weights

protein lifting weights body fitness healthy

shared by Wasif H on 06 Jan 12 - No Cached
  • Protein serves a number of functions in the body. This nutrient is essential for the proper growth and repair of muscle tissue, as well as all other bodily tissues.
  • There has been some debate about how much protein the body needs for optimal gains in muscle mass, although recent guidelines, as of February 2011, suggest that it's less than previously thought.
  • Recent guidelines, as of February 2011, suggest that the ideal protein intake for strength-training athletes is in the range of 0.7 to 1.0 g of protein per 1 lb. of body weight each day.
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  • This translates to about 28 to 40 calories from protein per 1 lb. of body weight each day. Previous recommendations have suggested protein intake in excess of 1.5 g per 1 lb. of body weight.
  • Protein is composed of amino acids, which provide protein with its ability to promote tissue growth and meet other bodily needs. The body can produce many of these amino acids on its own, although nine are deemed "essential" because the body can not manufacture them. The best sources of protein for building muscle are those that contain all nine essential amino acids. Meat, eggs, dairy products and soy have all essential amino acids.
  • Whey and casein protein are two popular protein supplements in the fitness industry. Both of these proteins come from milk extract and can be effective stimulants for new muscle growth, especially when combined with carbohydrates.
  • If you are not a weightlifter, you still need a certain amount of protein each day. Most healthy adults need 0.4 to 0.5 g of protein per 1 lb. of body weight each day
  • Endurance athletes, on the other hand, need about 0.6 to 0.7 g of this nutrient per 1 lb. of body weight. Protein should generally account for about 10 to 15 percent of your total calories daily.
Wasif H

Bodybuilding.com - How More Protein Equals You Being More Lean! - 0 views

www.bodybuilding.com/...-protein-equals-leaner-you.htm

workout protein body fitness healthy being lean

shared by Wasif H on 06 Jan 12 - No Cached
  • Protein is second to only water as the most abundant nutrient in the human body. All living tissue is made of 22 amino acids, amino acids that are only present in protein
  • The amino acids into which proteins are broken down to maintain the health of skin, mouth, eyes, hair; stabilizes appetite; necessary for carbohydrate metabolism; weight control, essential for normal functioning of the heart, nerve tissues, muscles, digestion, learning capacity, replacement of old cells and growth.
  • These amino acids work to repair muscle tissues and structures that are damaged during life and exercise. Cellular waste if not destroyed causes a bevy of ailments/disease and hinder the bodies metabolic processes.
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  • ncomplete proteins come from "plant products", beans, rice, etc. They must be combined in order to supply the body with the 9 essential amino acids it needs. Ladies and gentlemen, now that you see how important consuming protein is let's look at how much should be consume and what types.
  • The world health organization and many national health agencies have independently conducted studies, which (even though they differ slightly) all conclude our daily protein requirement should be between 10% to 15% of our daily caloric intake. If you eat 2000 calories a day that equates to 50 to 75 grams of protein.
  • Protein needs of individuals vary in nature. To estimate your personal protein needs you will need to take your current weight in pounds, divide it in half and then subtract 10. The result is a rough estimate of how much protein you should consume.
  • If you do not already do so, read food lables, then buy your food uncooked and cook it healthfully. If you do not take anything else from this article that last sentence is paramount.
  • your schedule is hectic and you are just too busy and do not have time to eat high protein foods then bars and powders can be substituted. A lot of bars on the market are loaded with other "not so good" man made additives, trans fats, aspartame, saturated fat content (over 3.5g), etc.
    • Wasif H
      Wasif H on 08 Jan 12
       
      The amount of protein when your not working out varies from each source. 
Anita B

Protein In Your Diet | LIVESTRONG.COM - 0 views

www.livestrong.com/...388398-protein-in-your-diet

recommended amounts protein functions

shared by Anita B on 18 Jan 12 - No Cached
  • The protein you obtain from your diet plays numerous roles in your body. Protein contributes to your connective tissue and helps your body build muscle, which allows you to stand and walk. Protein also helps your body synthesize enzymes and some hormones. Proteins help your body maintain acid-base and fluid balance. Your body also relies on protein as part of your immune response to help destroy potentially harmful substances.
    • Anita B
      Anita B on 18 Jan 12
       
      Protein is a crucial part of ones diet. Proteins allow us to fulfill everyday routines just like walking. But what i always wonder is how much do we really need?
    • Anita B
      Anita B on 18 Jan 12
       
      Since every persons body is different, everyone needs different amounts of protein! It is said that: 1. consume 0.8 g of protein for every kg of body weight 2. from your calories intake, about 10 to 35 percent should be proteins
  • protein foods, such as ground beef, full-fat cheese and whole milk, are also high in saturated fat. If you consume too much of these types of protein-rich foods, it can lead to increased cholesterol and triglyceride levels and increase your risk of heart disease
    • Anita B
      Anita B on 18 Jan 12
       
      I never really thought about this point made here, but infact it's true. Sometimes people that are low on iron begin eating ground beaf etc. but dont actually realize that there foods are high in saturated facts. I've actually seen this with one of my family friends. She is low on iron and eats a great amount of ground-beef!
Wasif H

Bodybuilding.com - How Much Protein Should You Consume? - 0 views

www.bodybuilding.com/...bbprotein.htm

body fitness healthy food Health lean

shared by Wasif H on 06 Jan 12 - No Cached
  • You can use this Protein Calculator to determine the optimum protein consumption to accomplish your goals!
  • t's healthiest to divide your protein consumption into 5 or 6 meals evenly spaced throughout the day with the total amount being in the range given by the protein calculator. For more info, check out our whey and ionic whey pages.
  • A good way to efficiently raise your protein intake is by drinking protein shakes or eating protein bars. Check out our full listing of Protein Powders or Low Carb Proteins for great results. Protein Bars and Protein Powders are perfect for enhancing strength and energy at your convenience.
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  • ifestyle/Training Goal Daily Protein Needs Lifestyle/Training Goal Daily Protein Needs Bodybuilding 1.0 - 1.6g/lb bodyweight   Endurance 0.7 - 0.9g/lb bodyweight Power & Speed 0.9 - 1.1g/lb bodyweight   Trauma Recovery 0.9 - 1.4g/lb bodyweight Dieting 0.35 - 1.0g/lb bodyweight   Stressed 0.45 - 0.7g/lb
    • Wasif H
      Wasif H on 08 Jan 12
       
      This is  a good Protein calculator which narrows the amounts down according to your training goals.
Gurkirat S

Should I be having protein bars, after I workout? - 1 views

www.livestrong.com/...otein-bars-good-after-workouts

protein bars after workout

shared by Gurkirat S on 09 Jan 12 - No Cached
  • Gurkirat S on 09 Jan 12
     
    There are good protein bars for you and bad protein bars. To distinguish the difference, good protein bars would contain things like less sugar and have high carbohyrdrates and proteins. But something that is even better than protein bars, is protein shakes because shakes are digested faster by your body than solid food. Also you have more control over the protein shake than a bar, due to the fact, you can make your protein shake from scratch and know what's being put into it. Only good thing about protein bars is that they are convienent when you don't have time to whip up a protein shake. Another way is you don't need to have protein bars nor shakes, you can simply take natural alternatives like nuts, which are high in protein, healthy and convienent too.
Ali C

Creatine & Protein Shakes | LIVESTRONG.COM - 0 views

www.livestrong.com/...288946-creatine-protein-shakes

Crea creatine shakes protein body

shared by Ali C on 04 Dec 11 - No Cached
  • Creatine and protein shakes are commonly used by weightlifters and athletes looking to bulk up or improve their overall physical fitness levels. Creatine is a naturally occurring amino acid found in fish and meat and produced naturally in the liver, kidneys and pancreas, according to the University of Maryland Medical Center. Protein shakes are supplements used to fuel the body with protein in an effort to build muscle.
  • Creatine works by supplying the muscles with additional energy during a workout. This can help you increase the intensity of your workouts, although it has been shown to be ineffective for some people, the University of Maryland Medical Center notes. Protein powders are primarily used immediately following a workout to help replenish the body with much-needed proteins lost during an intense lifting session. Muscles are made of protein, considered the building block of all bodily tissues.
  • Contrary to what some people believe, protein supplementation is not necessarily a healthy way to lose weight, cautions Mayo Clinic dietitian Katherine Zeratsky. Meal-replacement shakes that are high in protein cannot replicate or achieve the nutritional value of whole foods. Zeratsky recommends focusing on eating healthy, well-balanced meals and watching your calorie intake to lose weight safely.
    • Ali C
      Ali C on 04 Dec 11
       
      A website that answered all my questions about creatine and protein shakes. It told me how much I should take, what affects it has, and exactly what is in it.
    • Jason Levitt
      Jason Levitt on 04 Dec 11
       
      Creatine is a hugely debated topic. Many boys your age feel that they have to supplement their diet to see huge gains in their progress. I am interested to chat with you about your thoughts about creatine.
    • Ali C
      Ali C on 05 Dec 11
       
      Yeah I would be interested to talk about it Mr. Levitt! I dont know wether I should take it or not, like I take regular protein for now. I just know you must drink alot of water with creatine or you get kidney stones.
Anita B

How much protein do we need? - Canadian Living - 0 views

www.canadianliving.com/...ow_much_protein_do_we_need.php

protein macronutrient calculation

shared by Anita B on 18 Jan 12 - No Cached
  • 1800 x 0.20 = 360 calories from proteinSince 1 gram of protein = 4 calories, divide protein calories by 4 = 90 grams of protein daily
    • Anita B
      Anita B on 18 Jan 12
       
      1. number of calories per day x 0.20 = amount of calories from protein 2. 1 gram of protein= 4 calories so, amount of protein calories divides by 4 gives you the amount of grams of protein you should be having daily
  • Protein is one of the three macronutrients that is a requirement in the daily diet
  • daily calories from optimal protein sources such as lean meats, eggs and dairy products. In other words, if you are a female consuming 1,800 calories per day and 20 per cent of the calories are derived from protein, the calculation would be:
Justin D

How Safe Is Protein Powder? | LIVESTRONG.COM - 0 views

www.livestrong.com/...848-how-safe-is-protein-powder

protein powder

shared by Justin D on 27 Nov 11 - No Cached
  • Justin D on 09 Jan 12
     
    Picking Your Protein MAKE A DECISION FOR THE BEST RESULTS Once you know what type of protein you want to use, the next step is to identify the nutritional values within that specific protein. First, you should always check the calories per serving. Both weight loss and muscle gains boil down to your calorie intake, so you'll want to be sure the protein you choose aligns with your goals. Generally protein powders are divided into lean, meal replacement and weight gainers. Next, make sure the grams of protein per serving are adequate for your goal. A good general rule of thumb is to consume 1 gram of protein for every pound of body weight. Be sure to consume your daily allotment in small amounts throughout the day to prevent overconsumption and to maximize your results.
Wasif H

How Much Protein And Carbs Should You Eat Before Workout? | LIVESTRONG.COM - 0 views

www.livestrong.com/...-should-you-eat-before-workout

carbs workout protein body fitness healthy food calories nutrition

shared by Wasif H on 06 Jan 12 - No Cached
  • If your workout is the key to your dream physique, then your diet is the key to your most effective workout. The food you eat is directly tied to the way your body performs, and an under-performing body won't burn as many calories or build as much muscle as one that is perfectly fueled.
  • the most important factor is the mix of carbohydrates and protein.
  • No matter what volume of food you consume, dietitian Christopher Mohr recommends 5 g of carbs for every 1 g of essential amino acids -- about 1.6 g of a complete protein will provide 1 g of essential amino acids. Consuming these nutrients before your workout allows your body to take advantage of workout-induced increased blood flow to establish the amino acids in your muscles while boosting blood sugar for steady energy.
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  • Whatever you decide to eat, keep the 5:1.6 g carb-to-protein ratio in mind.
  • Obviously, the closer you get to your workout time, the smaller the meal should be
  • Many protein shakes and sports bars are designed specifically as pre-workout nutrition and have the precise nutrient ratio you need. They also have the added advantage of being portable, which can be convenient for those who hit the gym on the way home from work.
  • If you are stuck without your favorite supplement at hand, fat-free chocolate milk will suffice -- according to Mohr, it provides the exact carb-to-protein ratio as a pre-workout shake. The fat-free part is important though -- fat digests slowly and can weigh you down when you least need it.
  • Supplements are simply convenience products, and are not necessary to good nutrition. You can get the same benefit from whole foods, but this requires more planning and label reading. Fat-free yogurt with fruit and granola works, as does a whole-grain bagel with peanut butter.
  • Timing is important -- even the perfect meal can leave you flat if you eat it too early or weigh you down if you eat it too late
  • The actual amount of carbs and protein you eat depends upon how much time will elapse before your workout.
  • f your only pre-workout nutrition is a regular meal, eat it about three or four hours before you exercise so the food has time to digest. Otherwise, your full stomach will be susceptible to upset, and the nutrients won't be available in your bloodstream when your body needs them. Smaller meals can be eaten two or three hours prior, but stick to a small snack if you only have an hour to go.
  • Supplements are by far the easiest way to ensure you get the proper ratio in an appropriately-sized food source.
  • For a larger meal, a turkey sandwich on whole grain bread with lettuce and tomato is a nearly perfect pre-workout meal, and bananas or fruit juice can be a last-minute snack for quick energy.
Wasif H

Creatine Myth and Facts - 0 views

www.abcbodybuilding.com/eatine%20myths%20and_facts.htm

creatine myth facts supplements important protein healthy body

shared by Wasif H on 06 Jan 12 - Cached
  • Q: Is Creatine a Steroid?
  • A:  I would like to dispel this myth by giving you the definition of what an anabolic steroid is.  These  are synthetic versions of the male hormone testosterone.  Creatine, as you will see below is not.  Basically anyone who says this should immediately be labeled a gymbecile. 
  • Q: What is Creatine?
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  • A:  First, let me emphasize that our bodies already produce creatine naturally.  Did you ever watch the transformers when you were a kid?  Well if not, there were groups of robots called " combiners. "  They would join together and form an even larger and more massive robot, crushing everything in their paths!  Our liver does the same thing with the three amino acids, Arginine, Glycine and Methionine.  It combines them to form creatine, much like the constructicons combined to form devastator!  Ok so that was a lame example, but it explains the process quite nicely.  
  • Q: What exactly does creatine do?
  • 1. Creatine works mainly to increase our Creatine Phosphate System
  • 2. Increases The Pump!
  • 3. Increases The Reparation Process of Bodybuilding.
  • Q: How exactly does Creatine Apply to An Athlete?
  • A:  Simple, it does so by enhancing your creatine phosphate energy system.  This does a number of things: 1.  Increases explosion - Most athletes notice more explosiveness after utilizing this supplement 2.  Allows yourself to push yourself harder and longer. 
  • Q: What are the side effects of Creatine, and in General how safe is it? A:  As stated above, creatine is not, and I repeat not a hormone.  Therefore it does not have the side effects associated with any Prohormone or illegal steroid. There have been hundreds of studies done on creatine that all show that it is a safe supplement. To further prove its safety two an a half million kilograms of creatine were consumed in the United States alone in 1999!  That statistic alone speaks volumes about the safety and efficiency of this supplement!  Not only that, but creatine has been the number one supplement on the market for almost a decade and no one has reported any adverse side effects from it. ( aside from the ones I listed above. )
  • : I don't workout, but do you think that creatine will build muscles and help me to lose fat?
  • No!  If you don't workout I cannot imagine what supplement would help you.  Creatine provides your muscles with more short term energy - but that is wasted if you do not exercise them. If you take creatine you should push yourself even harder in the gym. The idea is with more energy you should be able to workout harder. A harder workout leads to increased muscle mass.
  • Q: Since Creatine makes you gain weight should I not take it on a cut?
  • Yes, creatine causes your body to hold water, but that is a good thing!  The fact that your muscles are super hydrated even on a cut is fantastic.  I see absolutely no correlation between taking creatine and our body storing fat.  If anything, creatine will assist us in maintaining more lean mass while dieting.  In my mind there is no point to discontinuing the use of creatine while trying to burn fat.
  • Can I take Creatine and Protein at the same time?
  • Firstly, protein is a food product.  If you couldn't take creatine and protein at the same time, then you would have to be a strict vegetarian and still you would end out consuming around 40 grams a day just from normal foods.  To top this off, creatine is not much use without a significant protein intake.  What is the point of pushing your muscles further than they are used to, if you are not going to provide the amino acids necessary for their repair?  
  • Which supplement is Better Creatine or Protein?
  • :  ( I probably get asked this question at least once a day through email.)  Amino acids are the building blocks of our muscles.  If you do not get enough than there is no point to working out.  Creatine is an outstanding supplement, but if you have to choose from getting at least 1 gram a day of protein or getting your creatine then opt for the protein.  However I do want to stress that creatine is an excellent supplement.  In fact for assistance in muscular gains I would rate it second only to whey.
  • Do you feel that creatine is cheating?  I want to earn my muscles the hard way and don't want to cheat to get them.
  • ( I can't stand these types of questions!!! )  Yes, you would be cheating.  You would be cheating yourself out of great gains by not supplementing with it!
  • s there anything I can take to make creatine a more effective supplement?
  • The first thing I would like to emphasize is that creatine will not work if you are not properly hydrated!  It relies heavily on this, so you must drink tons of water, if you want optimal results from it.  Super hydrating your body will also improve your weight room pumps tremendously!
  • What is the best method, dose wise, of taking creatine?
  • For creatine to produce optimal results, muscle stores must be topped off or saturated with it.  To accomplish this you need to load the creatine for 5 days at 20-25 grams, spread out throughout the day into 4-5 servings.  This is the quickest and in my opinion the " best " way to saturate your muscles with creatine.  Following this phase, all you need is to take 5-10 grams a day to maintain your saturation levels.  After this, any creatine you take will be excreted as creatinine.
  • Do I need to Cycle Creatine?
  • My recommendation is to load for 5 days, followed by a 5-10 gram maintenance dosage for 4-6 weeks.  Following this, there are two particular strategies: 1.  You can take one to two weeks off and then start the cycle over.  Many athletes attest to receiving a better results this way.  2.  However, several athletes will never come off of it.  They will load it for 5 days, maintain for a few weeks and then reload again.  This is increasingly becoming the more popular method of usage.
    • Wasif H
      Wasif H on 08 Jan 12
       
      This is more of like a blog but much of his info is credible. I think of some it may not be true. I think if you take creatine you should cycle it out of your body. 
Gurkirat S

When to Eat Protein Bars & Shakes - 0 views

www.ehow.com/1_eat-protein-bars-shakes.html

protein bars shakes

shared by Gurkirat S on 10 Jan 12 - No Cached
  • Gurkirat S on 10 Jan 12
     
    For people trying to maximize workout gains and overall health and fitness, supplementing a meal plan with a protein bar or shake can be a very effective tactic. It's an easy way to ensure that you meet your dietary needs for protein and other nutrients.
  • Gurkirat S on 10 Jan 12
     
    Eating a protein bar before working out is a good way to fuel your body with energy. It will also send nutrients to your muscles. Eating immediately before a workout is never a great idea because you could end up feeling sluggish or cramped. Therefore, 45 minutes to an hour before the start of a workout is an ideal time to incorporate a protein bar or shake into your meal plan.
  • Gurkirat S on 10 Jan 12
     
    After working out, its even more important you intake protein from all the weight lifting, or exercising. You should eat something within half an hour or an hour after training session.
Justin D

A Nutrition Plan For Athletes | LIVESTRONG.COM - 0 views

www.livestrong.com/...90034-nutrition-plan-athletes

nutrition plan

shared by Justin D on 27 Nov 11 - No Cached
  • Justin D on 09 Jan 12
     
    Teenage athletes should include protein with all or most meals and snacks. Protein is an essential nutrient needed in the body for the growth, development and repair of muscles and body tissue. Protein is particularly beneficial following a workout, as it aids in rebuilding muscle fibers broken down during an intense or prolonged exercise session. This boosts the strength of muscles in addition to increasing muscle mass and size. With adequate recovery, the body is better able to perform optimally during a workout the following day with less risk of fatigue, soreness or possible injury. Incorporate protein into daily meals by eating eggs for breakfast, a chicken salad for lunch, low-fat yogurt and string cheese for snacks and a serving of lean beef, turkey or fish for dinner. A post-workout protein shake made with low-fat milk, a banana and protein powder may also help athletes who have trouble meeting caloric needs through food.
Wasif H

Bodybuilding.com - Skinny Guy's Guide To Gaining Weight! - 0 views

www.bodybuilding.com/...vinced9.htm

gaining weight muscle fitness healthy body

shared by Wasif H on 06 Jan 12 - Cached
  • In a world that is obsessed with losing weight - you are interested in gaining weight!
  • People predispositioned to skinniness are commonly referred to as "hard gainers." This is the cool way to label your scrawny frame despite the fact that your body turns into a Number 2 pencil when you wear yellow!
  • n the skinny guy's defense, the reality is that you have been cursed with traits like Lamborghini-type metabolism, giraffe like limbs, and the strength of a senior citizen. You have to fight with every bone in your body to do something about your small frame and to keep up to your male buddies who seem to grow muscle just by sneezing - those muscle freaks piss me off just as much you!
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  • I defeated my skinny genetics just after college and I am about to show you four tips that helped me climb from a 149 pound weakling to a rock hard 190 pounds in six months.
  • f you are underweight, then your first step to gaining weight is to understand that you must play by a different set up rules. I have said this before and will say it again,
  • You must think outside the box and give up the excuse of being a "hard gainer." It is time to stop listening to all the naysayers who have told you that is impossible to gain weight because of your genetics. Regardless of what you have been led to believe, you do have the potential to build an impressive physique that turns heads and even intimidates!
  • Double It Up: One of the most practical steps you can take is to double whatever you are currently eating in the kitchen right now. If you are eating one chicken breast per meal, then cook up two.
  • Live Your Life Around Food: Sure, you know that you must eat every 2-3 hours, but how well do you execute? Set your clock on a countdown timer to go off every 2 and 1/2 hours so that you reinforce the habit of eating literally not a second late for each meal! Don't turn off the damn beeper until you start chowing down.
  • se BIG Eating Equipment: If you want to bulk, then you have to eat like Hulk. Do you think Hulk eats out of a small plate, or a small bowel, or a small cup? If you are aiming to get big and huge, you are going to require large amounts of food, most likely close to double of what you are currently eating.
  • Never Train Hungry: How many times have you woken up, whipped up a protein shake and than headed off to the gym? Or maybe you had a long afternoon and missed a few meals and then attempted a weight training workout after work? I thought this was common sense to avoid, until a few of my skinny clients confessed that they were showing up for their workouts having only eaten a piece of fruit and some crackers within the entire day!
  • . Eat Nutrient Dense Foods: Focus on caloric-rich foods that are loaded with nutrients. Avoid foods with empty calories, which means there is little or no nutrient value in the calories you are eating. Why would you consume a 500-calorie plus meal that is loaded with fat and sugar which does nothing but make you feel sluggish and soft? Instead, eat a high caloric meal loaded with slow releasing carbohydrates, proteins, fats, vitamins, minerals and fiber.
  • Carbohydrates: Oatmeal Rice Breads Yams Beans Potatoes Fruits Veggies
  • Proteins: Steak Chicken Lean beef Cottage cheese Whole milk Eggs Salmon
  • Fats: Olive oil Flax oil Avocados Nuts Peanut butter
  • Extras (high calorie cheat food): Ice cream Raisins Dried fruit Trail mix
  • Drink A Carb & Protein Drink While You Workout: How hard is to sip on a calorie-rich drink during your weight training sessions? Simply mix up a 2:1 ratio of carbohydrate to protein with one liter of water and you instantly have a few extra hundred calories per day. Now have an extra workout drink before your workout and extra workout drink after your workout and that's easily an extra one pound per week. Only use this technique if you are weight training at a very high intensity.
  • Live The Motto, "Never Stop Eating" Did I hear you say, "But I'll throw up if I eat all day?" Maybe... Is it necessary? Of course not. But this is a part of pushing your body's threshold.
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