Looking for something OTC for muscle enhancement: protein shakes, vitamins, combination? As far as my current diet I am on a low fat high protein. Any insight is greatly appreciated!
I would recommend a low carb diet but it's tough to put on muscle. Creatine helps with muscle mass a little. Intermittent fasting is also a good way to make lean gains.
Try to eat 6 times a day, getting your carbs before night. Carbs are necessary to move insulin that helps with muscle recovery. Fruit, green vegetables, sweet potatoes are all good carbs. Eating small amounts frequently keeps your metabolism on an even plain, you don't want to over eat or starve yourself.
As Nate said, there is no substitute for real food. Stay away from processed foods. Don't be afraid to eat chicken a dozen times a week. Tuna/ salmon are good for omegas.
I use ultramet protein. With vanilla I can mix several fruits in a shake for morning carbs.chocolate helps me get through my cottage cheese at night. Casein proteins are essential time released proteins that feed your muscles during sleep. Sleep is important to grow.
This can get pretty involved, let me know if you have specific questions or if you prefer to listen to someone else.
I follow a program called Body for Life by Bill Phillips. I followed it to the letter my first time and dropped 56lbs in 3 months while adding some muscle. It's an oldie but goodie but some people prefer different programs. Do your research and pick what works for you...
I'm pretty much eating turkey, tuna, chicken egg whites, zucchini, veggies.
Bananas, apples and yogurt for snacks and a small V8. I have one cheat day Sunday.
It's not hard to put on muscle while losing fat if you're not in good shape to begin with. Personal experience here.
As for protein, take it before, during, or after workouts. Doesnt really matter. Some suggestion that you should take it before, but the added benefit of that timing is minimal. Try to take some carbs with that, maybe 2:1 carbs to protein unless you are low carbing.
As for brands, I used ON but recently switched to NOW Sports because it had much lower cholesterol. Both are tasty enough; the Vitamin Shoppe store brand was undrinkable to me.
found the chocolate based flavors seem most like what they are supposed to taste like. The Cinnamon Graham Cracker one is almost impossible to identify. It's not like I can't "get it down" but it's just not very good.
I've tried the vanilla ice cream one as well as a strawberry one and maybe cookies n cream.. I just stick with the double rich chocolate, it actually tastes like chocolate. The other flavors aren't bad but I just didn't love any of them. Chocolate is chocolate. Can't really go wrong there.
Better before or after lifting? Is there any particular time to drink morning or night?
It's not that big of a deal as protein just matters as cumulative dosage (AKA, you should be having a certain amount of protein everyday, not having protein at a certain time each day). But if you had to choose, I'd say after. It's when your muscles are exhausted and could use the carbs, etc.
I don't like taking pre workouts so sometimes I'll drink a one scoop shake before for energy and drink a one scoop shake after as opposed to just a 2 scoop shake afterwards.
Gary - Bodybuilding.com is my go to and I find their prices better than Amazon. They always have something on sale too.
Also be careful heating things with protein powder in them. I forget the exact temp but hi heat de-natures protein rendering it ineffective
RELIC - Protein immediately workout along with some simple carbs to raise insulin levels/absorbtion/efficacy. If you are going to use creatine this is the time to take it as well.
Also bananas and yogurt while certaily healthy choices are hi in simple sugars. Yogurt also contains lactose which is slower digesting making it not ideal for a post workout snack in terms of immediate protein absorbtion.
Gary - Bodybuilding.com is my go to and I find their prices better than Amazon. They always have something on sale too.
Also be careful heating things with protein powder in them. I forget the exact temp but hi heat de-natures protein rendering it ineffective
RELIC - Protein immediately workout along with some simple carbs to raise insulin levels/absorbtion/efficacy. If you are going to use creatine this is the time to take it as well.
Also bananas and yogurt while certaily healthy choices are hi in simple sugars. Yogurt also contains lactose which is slower digesting making it not ideal for a post workout snack in terms of immediate protein absorbtion.
Hey Nate, good info regarding the heat and protein- in the morning I cook oats in the microwave and add a scoop of chocolate protein to it and stir it in once its out of the microwave while its still hot. It taste real good but do you think that heat would effect it?
While heating a food containing protein breaks down the longer chains of amino acids and changes the structure of the protein, it does not render the protein ineffective. That was the myth behind drinking raw eggs, for maximum protein consumption. Later studies have found heating does not diminish the nutritional value of foods containing protein.
While heating a food containing protein breaks down the longer chains of amino acids and changes the structure of the protein, it does not render the protein ineffective. That was the myth behind drinking raw eggs, for maximum protein consumption. Later studies have found heating does not diminish the nutritional value of foods containing protein.
Gary - Bodybuilding.com is my go to and I find their prices better than Amazon. They always have something on sale too.
Also be careful heating things with protein powder in them. I forget the exact temp but hi heat de-natures protein rendering it ineffective
RELIC - Protein immediately workout along with some simple carbs to raise insulin levels/absorbtion/efficacy. If you are going to use creatine this is the time to take it as well.
Also bananas and yogurt while certaily healthy choices are hi in simple sugars. Yogurt also contains lactose which is slower digesting making it not ideal for a post workout snack in terms of immediate protein absorbtion.
I usually toss a banana in my post workout shake. No good?
Nor a nutritionist but I've worked with several nutritionists when I was an active trainer, it was suggested to me that I use protein in my oatmeal without fear of the protein having any less effect because of heating.
I'm sure it could be different for protein bars that contain a different type of protein than whey or milk isolate but I have seen it recommended by manufacturers of some protein bars that they be heated for more enjoyable taste. Seems detrimental to the product to recommend something that would destroy the benefit of the product.
Then again, I've more controversial recommendations...
Bananas as Nate said, they are high in sugar. They are also high in potassium, are filling and help keep me from cramping. If your diet allows the sugar, go bananas...
Yes I meant protein POWDER. Not as in real food etc. Mixing it in your oatmeal is fine after its cooked. I do it almost every morning along with blueberries apples or raisins in the winter.
As far as fruits, the general rule is northern fruits (apples, pears etc) > southern fruits (bananas, mangoes etc). That said, a banana is ideal post workout in a shake as the fructose helps speed protein absorption. It would not be a good late nite snack by itself for someone trying to lose weight. Also, An item like peanut butter for example, would NOT be a good idea post workout as the fats slow that same process. easiest immed post workout drink is a scoop of whey 8 oz of grape or apple juice, and creatine if you so desire.
Btw as to Gary's request, Bodybuilding.com is having a special sale this wk for the Mr Olympia:
But it can done.
Try to eat 6 times a day, getting your carbs before night. Carbs are necessary to move insulin that helps with muscle recovery. Fruit, green vegetables, sweet potatoes are all good carbs. Eating small amounts frequently keeps your metabolism on an even plain, you don't want to over eat or starve yourself.
As Nate said, there is no substitute for real food. Stay away from processed foods. Don't be afraid to eat chicken a dozen times a week. Tuna/ salmon are good for omegas.
I use ultramet protein. With vanilla I can mix several fruits in a shake for morning carbs.chocolate helps me get through my cottage cheese at night. Casein proteins are essential time released proteins that feed your muscles during sleep. Sleep is important to grow.
This can get pretty involved, let me know if you have specific questions or if you prefer to listen to someone else.
I follow a program called Body for Life by Bill Phillips. I followed it to the letter my first time and dropped 56lbs in 3 months while adding some muscle. It's an oldie but goodie but some people prefer different programs. Do your research and pick what works for you...
Bananas, apples and yogurt for snacks and a small V8. I have one cheat day Sunday.
I have some EAS whey that I got from BJ's a while back. I'm almost through it now.
Does the job for me.
[quote] Any suggestions on brands/stores/online?
I have some EAS whey that I got from BJ's a while back. I'm almost through it now.
Gary I found Bulk Supplements brand Whey Protein on Amazon. Decently priced for a quality product.
As for protein, take it before, during, or after workouts. Doesnt really matter. Some suggestion that you should take it before, but the added benefit of that timing is minimal. Try to take some carbs with that, maybe 2:1 carbs to protein unless you are low carbing.
As for brands, I used ON but recently switched to NOW Sports because it had much lower cholesterol. Both are tasty enough; the Vitamin Shoppe store brand was undrinkable to me.
What flavor do you like?
I've been having a shake in the morning before work instead of breakfast and sometimes after a workout.
It's not that big of a deal as protein just matters as cumulative dosage (AKA, you should be having a certain amount of protein everyday, not having protein at a certain time each day). But if you had to choose, I'd say after. It's when your muscles are exhausted and could use the carbs, etc.
I don't like taking pre workouts so sometimes I'll drink a one scoop shake before for energy and drink a one scoop shake after as opposed to just a 2 scoop shake afterwards.
Also be careful heating things with protein powder in them. I forget the exact temp but hi heat de-natures protein rendering it ineffective
RELIC - Protein immediately workout along with some simple carbs to raise insulin levels/absorbtion/efficacy. If you are going to use creatine this is the time to take it as well.
Also bananas and yogurt while certaily healthy choices are hi in simple sugars. Yogurt also contains lactose which is slower digesting making it not ideal for a post workout snack in terms of immediate protein absorbtion.
Also be careful heating things with protein powder in them. I forget the exact temp but hi heat de-natures protein rendering it ineffective
RELIC - Protein immediately workout along with some simple carbs to raise insulin levels/absorbtion/efficacy. If you are going to use creatine this is the time to take it as well.
Also bananas and yogurt while certaily healthy choices are hi in simple sugars. Yogurt also contains lactose which is slower digesting making it not ideal for a post workout snack in terms of immediate protein absorbtion.
Hey Nate, good info regarding the heat and protein- in the morning I cook oats in the microwave and add a scoop of chocolate protein to it and stir it in once its out of the microwave while its still hot. It taste real good but do you think that heat would effect it?
While heating a food containing protein breaks down the longer chains of amino acids and changes the structure of the protein, it does not render the protein ineffective. That was the myth behind drinking raw eggs, for maximum protein consumption. Later studies have found heating does not diminish the nutritional value of foods containing protein.
I like my steak rare but I'm not eating it raw!
Trutein - ( New Window )
While heating a food containing protein breaks down the longer chains of amino acids and changes the structure of the protein, it does not render the protein ineffective. That was the myth behind drinking raw eggs, for maximum protein consumption. Later studies have found heating does not diminish the nutritional value of foods containing protein.
I like my steak rare but I'm not eating it raw!
I think he meant protein powder specifically.
Also be careful heating things with protein powder in them. I forget the exact temp but hi heat de-natures protein rendering it ineffective
RELIC - Protein immediately workout along with some simple carbs to raise insulin levels/absorbtion/efficacy. If you are going to use creatine this is the time to take it as well.
Also bananas and yogurt while certaily healthy choices are hi in simple sugars. Yogurt also contains lactose which is slower digesting making it not ideal for a post workout snack in terms of immediate protein absorbtion.
I usually toss a banana in my post workout shake. No good?
Nor a nutritionist but I've worked with several nutritionists when I was an active trainer, it was suggested to me that I use protein in my oatmeal without fear of the protein having any less effect because of heating.
I'm sure it could be different for protein bars that contain a different type of protein than whey or milk isolate but I have seen it recommended by manufacturers of some protein bars that they be heated for more enjoyable taste. Seems detrimental to the product to recommend something that would destroy the benefit of the product.
Then again, I've more controversial recommendations...
Bananas as Nate said, they are high in sugar. They are also high in potassium, are filling and help keep me from cramping. If your diet allows the sugar, go bananas...
As far as fruits, the general rule is northern fruits (apples, pears etc) > southern fruits (bananas, mangoes etc). That said, a banana is ideal post workout in a shake as the fructose helps speed protein absorption. It would not be a good late nite snack by itself for someone trying to lose weight. Also, An item like peanut butter for example, would NOT be a good idea post workout as the fats slow that same process. easiest immed post workout drink is a scoop of whey 8 oz of grape or apple juice, and creatine if you so desire.
Btw as to Gary's request, Bodybuilding.com is having a special sale this wk for the Mr Olympia:
Link - ( New Window )
Does the job for me.
This is what I use. good stuff.