any of those apply to you, then yes,
I would recommend you consider
taking a protein supplement.
is critical for processes such as
muscle repair and immune system function...if
you're not getting enough or if the
protein quality from your food is
too low, your results (and potentially
your health) could be compromised.
fact, in my experience (this happened
to me in my second year of training),
if you're not getting enough quality
protein, you may find that your fat-loss
results stall out as well. At the
time, I was trying to lean out but
didn't yet fully know what I was doing
nutritionally...in an effort to cut
calories, I cut my protein down too
much and hit a grinding plateau for
several months. As soon as I started
upping my protein intake, the fat
started coming off again.
amount of protein you need on a daily
basis is the subject of HEATED debate
in the fitness world...if somebody
asks me for a specific recommendation,
I use 1 gram per pound of bodyweight,
but truth be told, I actually NEVER
count protein grams myself. To me,
it's a waste of time.
just eat plenty of protein-containing
foods throughout the day and take
a good protein powder at the most
effective times to do so, to make
best use of it.
WAY too easy to overcomplicate things
and end up obsessing about stuff that
doesn't really make a difference "in
the trenches," so to speak.
#2 - How Do I Best Use Protein Powder?
actually changed my mind on this over
the years, and even just recently.
is coming out showing that your OVERALL
protein intake that has a BIG impact
on recovery and results, i.e. in a
given 24 hour period. That means you
should focus on your daily
overall protein intake....getting
enough quality protein over the course
of the day.
being said, there is ALSO research
showing that protein timing CAN be
beneficial at specific times.
for me, I take supplemental protein
at several key times of the day:
If I'm training for mass, I'll take
a scoop of protein about 20 minutes
before a workout to get some amino
acids into the system before training.
That means they're immediately available
for recovery when I'm done...the muscles
don't have to wait for the protein
to digest because it's already there.
If I'm training for fat-loss, I'll
train fasted to take best advantage
of the Growth Hormone response to
training on an empty stomach...so
I'll take a post-workout protein drink
in all cases. This is done within
10 minutes or so of training, along
with a simple carb (I use organic
honey for the carb).
3. If I'm in a hurry and either don't
have any protein source convenient
to eat or don't feel like making something.
In this case, it's not about timing...it's
about overall daily protein intake.
don't personally take protein supplements
with meals (nothing wrong with that,
though, if you want to do it to increase
your daily protein intake). I also
never take a protein supplement right
before bed (I prefer to let my digestive
system rest...this also goes back
to the point about the 24 hour protein
intake being more important).
don't pre-make a protein shake to
set beside the bed, in case I wake
up in the night (I NEVER wake up ;)
and I would totally recommend against
setting your alarm to drink one. You're
better off getting quality sleep than
interrupting it with an alarm just
to drink a protein shake that won't
make any difference to your results
#3 - Which Protein Powder Should I
you thought protein intake and timing
was controversial, here's where it
gets REALLY dicey...
about EVERY supplement company under
the sun makes a protein powder and
just about every compnay simultaneously
claims to have the best one.
in my experience, it's totally NOT
worth getting a cheap protein powder.
Not at all. Cheap protein can actually
clog up your digestive system and
make the good food you're spending
your money on not digest properly
or fully. And nobody likes the end
result of THAT.
much better off going with a high-quality
protein powder and just using it at
the most "high impact" times
to make it the most cost-effective.
of the better ones that I've used
are Designer Protein, Iso-Smooth (from
Blue Star Nutraceuticals), Prograde,
MetRx (the original formula), Syntrax,
IsoPure, and Muscle Milk (I actually
know the lead protein buyer for this
one I've gravitated towards using
the most these days is BioTrust
Low-Carb. It's a blend of whey
and casein proteins (specifically
micellar casein, which is a VERY high
quality protein...it's the protein
MetRx used to use before other companies
started copying them and underpricing
them...it got too expensive for them
to keep using in their formula).
is definitely a company I can personally
vouch for. The owners of BioTrust
(Joel Marion and Josh Bezoni) are
friends of mine and I know for a FACT
the level of research that goes into
me put it this way...having been taking
protein supplements for more than
24 years, theirs is one of THE best
I've used, both in quality and in
taste (even my wife likes it and she's
WAY more picky than me when it comes
to protein flavors). I've been using
it almost exclusively for more than
a year myself.
just fyi, the video on their page
is interesting, but if you don't want
to spend the time, just close it off
then click on the "read more"
link in the product description...it'll
give you a good rundown of what separates
their protein from the rest and what
the company is all about.
yours here now...