guide to protein powder · 2017-05-26 · 10 a guide to protein powder 2016 25 or 27 grams of...

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A GUIDE TO

2016

Protein Powder

IF YOU KNOW WHAT BCAAIF YOU KNOW WHAT BCAAIF YOU KNOW WHAT BCAAS ARE, ARE,

YOU ARE AN ATHLETE.ISO100®. The protein for ALL athletes.The difference between striving for your goals and crushing them is ISO100. Fast-digesting, hydrolyzed, 100% whey protein isolate, available in tons of flavors and developed with the proven amounts of protein and BCAAs per serving. Use ISO100 before your workouts, after workouts or anytime you need to up your high-quality protein intake. Crush your goals with ISO100.

PROTEIN

25 gBCAAS

5.5 gSUGAR

0 gLEUCINE

2.7 gT Y P I C A L A M O U N T S P E R S E R V I N G

#IAmAnAthleteand show us what makesyou an athlete.

MIKE HILDEBRANDTHEALTH CLUB DIRECTORFATHERNPC PHYSIQUE COMPETITOR

© 2016 Dymatize Enterprises LLC. All Rights Reserved.

4 A Guide to Protein Powder 2016 muscleandperformance.com 5

Muscle & Performance Presents a Guide to Protein Powder 2016 is printed in the U.S.A. © 2016 by Active Interest Media, Inc. All rights reserved. Reproduction in whole or in part without permission is strictly prohibited. The information in Muscle & Performance Presents a Guide to Protein Powder 2016 is for educational purposes only. It’s not intended to replace the advice or attention of health-care professionals. Consult your physician before making changes in your diet, supplement and/or exercise program. AIM, as publisher, does not endorse and makes no representation, warranty or guarantee concerning the safety or effectiveness of the products discussed or illustrated in this magazine. The publisher expressly disclaims any and all liability relating to the manufacture, sale and use of such products. MUSCLE & PERFORMANCE MAGAZINE, 24900 Anza Dr., Unit E, Valencia, CA 91355 - Toll Free: (800) 423-2874

Group Publisher Cheryl Angelheart . Brand and New Media Director Alexander Norouzi . Muscle & Performance Editor-in-Chief Maureen Farrar . Special Projects Editor Vicki Baker . Group Advertising Director Donna Diamond Riekenberg . Copy Chief Jeannine Santiago . Copy Editor Kristi Haar . Production Manager Patrick Sternkopf . Special Projects Art Director John Bodine . Contributing Writers Dwayne Jackson, Ph.D.; Matthew Kadey, MS, RD; Kimberly J. Retzlaff; Sommer Robertson; Rob Wildman, Ph.D. . Cover Photo Athletes: Jessie Keller, Robert Timms . Photographer: Ian Spanier . Hair and Makeup: Nadia Shalini . Product Photos Courtesy of Manufacturer

P R E S E N T S

2016A Guide to Protein PowderYou are protein. It provides structure to all the cells in your body and then helps them all work. Maintaining and repairing the 50,000 different types of proteins in your body, including enzymes, hormones, antibodies and hemoglobin, requires a constant stream of amino acids, which are derived from the protein you eat. If you don’t get enough, your body will steal aminos from the protein stored in your muscles. If your object is to maintain or build muscle, getting sufficient protein is job one. Ample nutrition studies have demonstrated the muscle-building benefits of approximately 1 gram of dietary protein per pound of bodyweight daily for most hard-training athletes (or about 20 to 25 percent of calories). Those with more muscle mass or more intense workout regimens need at least that amount of protein to maintain and grow muscle. So as long as you keep hitting the gym hard, you should keep protein high on your dietary list. With that in mind, here’s the scoop on this essential muscle-building supplement.

— Vicki BakerSpecial Projects Editor


PROTEIN-POWDER PRIMERCHAPTER1If you’ve found it hard to gain muscle over the years, you have

probably realized that you can’t just continue throwing steaks at the problem. If you do, you’ll likely lose money faster than you’ll add muscle. That’s why the most important supplement to fuel your training is protein powder. And that’s why Muscle & Performance created its Guide to Protein Powder. Gaining lean muscle is a delicate pursuit that requires a synergistic and judicious approach to training, diet and supplementation. To provide the signal for your body to grow and get stronger, your training must be heavy, intense and consistent. Along the same lines, you need to supply fatigued muscles with substances essential for growth and repair, especially by consuming adequate calories from high-quality sources of protein. Here’s how.

BUILDING BLOCKSProtein Proteins are merely chains of amino acids that provide the substrates needed to build muscle and support metabolism. In an effort to maximize protein synthesis and minimize catabolism (aka muscle protein breakdown), serious athletes require more protein than the regular sedentary Joe. How much? In general, approximately 1 gram per pound of bodyweight per day. That may be a tough mark to hit if you’re relying on whole foods, which is why protein powders are so crucial. Because muscle protein is continuously and simultaneously broken down and created, you should be aware of “protein balance” — the difference between muscle protein synthesis and breakdown. Resistance exercise speeds up protein turnover: Protein is broken down as an effect of exercise, and that breakdown may impact immune function and recovery time. Taking a protein supplement before training raises blood amino acids during your workout, which ensures your body won’t rob hard-earned muscle of aminos for energy production. And taken afterward, protein spikes the muscle-recovery and muscle-rebuilding process. Research indicates that consuming supplemental protein (such as whey), especially after resistance exercise, can shift that balance in a positive direction and maximize the muscle-building effects of training.

Branched-Chain Amino AcidsWhat is it that makes these proteins work so well for building and maintaining muscle? Well, scientists speculate that their main effects result from high concentrations of essential amino acids, including particularly high levels of branched-chain amino acids. The BCAAs are the essential aminos leucine, isoleucine and valine. They’re considered essential because the body cannot synthesize them, so they must be acquired in your diet or supplemented. BCAAs make up a great proportion of the total amino-acid content in skeletal muscle and are readily broken down for fuel during exercise. Based on this, it’s obvious why BCAA supplementation benefits athletes who undergo strenuous training. Taking BCAAs preworkout prevents their loss from muscle during exercise, reduces muscle soreness and protects muscle from catabolism. BCAAs also have been shown to decrease perceived exertion and fatigue during heavy training by balancing the brain’s tryptophan levels. Supplementing with BCAAs postworkout ensures that the body has an abundance of these amino acids for recovery. Again, this protects against catabolism and decreases the time it takes for your muscles to knit themselves back together again. The BCAA leucine also boosts the release of the anabolic hormone insulin. You want insulin levels to be elevated after workouts because this hormone carries nutrients such as glucose and amino acids into muscle cells, promoting greater protein synthesis and muscular gains during recovery. Furthermore, supplementing with BCAAs has been shown to support the immune system, helping to keep you from getting sick and missing workouts.

Whey and More!Dymatize Nutrition’s ISO100 has what your body needs to build and repair muscle faster. Each serving delivers 25 grams of pure and fast-digesting hydrolyzed 100 percent whey protein isolate, 5.5 grams of branched-chain amino acids, 2.7 grams of leucine, and not much of anything else. ISO100 quickly replenishes amino acids, making it ideal first thing in the morning, right after an intense workout or throughout the day.

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DECODING THE LABELAs anyone who supplements with protein powder knows, whey protein isolate reigns as the standby anabolic gold standard. Micellar casein is the benchmark for anti-catabolic nighttime protein supplements. And whey or protein blends enhance protein synthesis when taken preworkout and postworkout. What else should you ask yourself when choosing a protein powder? But what, you might ask, is an “isolate” or what does “micellar” mean? Are they just advertising hype? Follow this brief guide to some of the terms you’ll see on the labels to help you become a savvy shopper in the protein-powder aisle.

Supplement FactsAmong other information about the nutritional values of the product, the Supplement Facts label is meant to indicate the grams of protein per serving. Most consumers take this information at face value, but the amount of actual protein per serving isn’t always straightforward. Some manufacturers might add aminos such as taurine, alanine and glycine or amino-acid-derived ingredients like creatine and count them as protein. How can that be, you ask? The answer lies in the method by which protein is estimated by a laboratory. First, the product is analyzed for total nitrogen, which naturally would be found in protein and any other nitrogen-containing ingredients, including amino acids, creatine, betaine, etc. Then grams of nitrogen are multiplied by a conversion factor to estimate grams of protein. It is then up to the manufacturer to honestly label how much real protein is in each serving by subtracting the “nonprotein nitrogen” such as aminos and creatine. Unless this is done, consumers are left to figure it out on their own. The argument can be made that because amino acids are essentially the building blocks of protein, they’re basically the same as protein and can be labeled as such. However, it should be understood that although taurine is an amino acid, it is not used as a building block for muscle protein. On the other hand, glycine and alanine are used to make protein, but they’re nonessential aminos and excesses are rapidly used as fuel or to make glucose in the liver. And although creatine is derived from amino acids, it cannot be converted back into aminos to make muscle protein. What all this means is that the label could be considered misleading if it counts certain additional amino acids and creatine as protein. Thus, the 30 grams of protein claimed for a product might be only

10 A Guide to Protein Powder 2016

25 or 27 grams of muscle-making protein once you account for the added taurine, creatine and at least some of the glycine. According to researcher Rob Wildman, Ph.D., this doesn’t imply that creatine, taurine and glycine aren’t beneficial, but if you’re buying a protein supplement for its muscle-protein building blocks, you might not be getting exactly what you want. Sadly, some brands add other nitrogen sources to a product to reduce the cost of making it because most nonprotein nitrogen ingredients are cheaper than protein. This keeps the label claim for protein high and the retail price low.

Processing MethodsThe label also tells you how the protein was processed. Methods of manufacturing can affect not only price but also rates of digestion and even a powder’s mixability.

Concentrate: A concentrate is created through a filtering process that allows water, vitamins and minerals to pass through while the (large) protein particles are collected for further processing through evaporation and drying techniques. It yields about 70 to 80 percent protein, with the rest being carbs and fat. Examples are whey protein concentrate, milk protein concentrate and soy protein concentrate.

Isolate: An isolate undergoes a longer filtering process than a concentrate. An isolate packs about 90 to 94 percent protein, contains small amounts of lactose and virtually no fat, making it faster digesting and easier to mix. Examples are whey protein isolate, milk protein isolate and soy protein isolate.

Hydrolysate, or hydrolyzed protein: A hydrolysate is a protein that has been broken down and divided into smaller fractions than a concentrate or an isolate. It requires virtually no further breakdown by stomach enzymes, making it the fastest-digesting type of protein. The processing may make it more expensive than other forms. Examples are whey protein hydrolysate and hydrolyzed whey protein.

Micellar casein: A low-temperature filtration process pulls the lactose, fat and whey portions out of milk, leaving a natural, undenatured (undamaged) form of casein protein. Casein is slow digesting, so it’s a good choice when you want a sustained-release protein, like overnight.

NIGHTTIME PROTEIN“Research confirms that protein is digested and absorbed efficiently during sleep,” says researcher Rob Wildman, Ph.D. Additionally, it increases muscle protein synthesis the same as protein taken earlier in the day. Thus, a protein powder before bedtime can be a strategic addition to total daily intake that is approximately 1 gram of protein per pound of target bodyweight. “Plus, for people who exercise later in the day (e.g., after dinner),” Wildman says, “nighttime is likened more to postworkout, and protein can help optimize the MPS response to that exercise session.” Finally, he adds, for those worried about interfering with fat burning by consuming a shake late at night, protein taken before bed probably doesn’t disrupt the breakdown of fat or fat burning that your body does throughout the night.


Scientific research has unequivocally proven that daily protein supplementation builds muscle, increases strength and supports

fat loss. For decades, we have heard about whey, casein and egg protein supplements. And the milk proteins (whey and casein) do indeed monopolize the protein-powder market. But today’s consumers have a wealth of choices, as listed here.

ANIMAL SOURCESWheyThis is the soluble portion of milk protein. (The watery stuff on the top of a yogurt container is whey in its natural state.) It is digested extremely quickly, releasing its amino acids into the bloodstream so they can get to work stimulating muscle growth. It also has very high levels of branched-chain amino acids in general and leucine, the BCAA most directly responsible for protein synthesis, in particular. High-quality whey isolate naturally contains BCAAs in a 2:1:1 (leucine to valine and isoleucine) ratio, which has been proven ideal for muscle building. To put the icing on the cake, pure whey isolate is virtually carb- and fat-free and is chock-full of arginine, glutamine and alanine — aminos that further support growth and promote fat loss. But whey works in other ways to boost muscle growth, too. It raises insulin levels, which sounds like a bad thing, but it’s actually great for creating a favorable environment for muscle growth. And its peptides (short protein fragments) blunt an enzyme that would otherwise promote the constriction of blood vessels. By blunting the

enzyme’s effects, whey actually dilates vessels, allowing for greater blood flow — and therefore nutrient delivery — to muscles.

Quick facts:•Fast digesting•Boosts protein synthesis• Ideal first thing in the morning, preworkout and postworkout

ANIMAL OR VEGETABLE?CHAPTER2

The “Whey” to Make MuscleDymatize Nutrition’s Elite 100% Whey Protein is packed with 25 grams of fast-absorbing 100 percent whey protein per serving, delivering 5.5 grams of branched-chain amino acids, including 2.7 grams of leucine — the BCAA directly involved in optimizing muscle protein synthesis. Whether you are preparing for a hard workout, recovering from intense training or simply looking to increase your protein intake, Elite 100% Whey Protein is the perfect anytime protein. Think of it as an indulgent, smart reward for your hard work and dedication.

GAINS AND LOSSESEach protein powder on the market has a different ratio of protein, fat and carbs. Choose according to your physique goals. If you’re trying to build mass, you may want a product that has more carbs and fat to help you add calories to your daily diet. If you’re cutting or trying to lose weight, you’ll want a powder that has very few carbs and fats and a higher total protein content. Scientific studies show that protein can work to both goals. In one, male bodybuilders supplementing with whey protein to bulk up gained an average of 11 pounds while following a 10-week weight-training program. In another study in men and women, an average loss of 5 pounds of body fat was noted with the consumption of two whey protein shakes per day for 12 weeks, without extreme dieting or exercising. But what does the science say about wasted protein? All too often we hear people say that muscle protein synthesis reaches a saturation point at about 25 to 30 grams of protein and that anything above that amount is wasted. That is a very narrow perspective. Additional protein can help reduce body protein breakdown, increase metabolism, reduce hunger, or substitute for carbs or fat. Plus, doing the simple math, 25 to 30 grams of protein three to five times daily doesn’t get most people to the total of protein (about 1 gram per pound of bodyweight) that scientific studies have deemed more effective at building muscle. The 25 to 30 grams at three to five times per day would add up to between 75 and 150 grams — for a 185-pound athlete, it’s simply not enough.


CaseinThe “curds” in the phrase “curds and whey,” casein is not soluble and actually “clots” in the stomach, forming what scientists call micelles. As a result, casein takes longer to digest than whey, even up to seven hours to be fully digested and absorbed by the body. (In contrast, whey can take as little as 20 minutes.) This is not a bad thing, assuming you use it to your advantage to decelerate muscle breakdown. Because it sheds its amino acids at a slow and steady rate, casein can keep muscles supplied over a longer period, preventing the body from harvesting muscles’ stored aminos for its own uses. And newer research has shown that when taken after workouts, casein is almost as good at stimulating muscle protein synthesis as whey.

Quick facts:•Slow digesting and time-released •High in glutamine•Fends off catabolism• Ideal between meals and before bed

Casein — Slow and Steady Does ItDymatize Nutrition’s Elite Casein fuels your muscles when you can’t. During extended periods without protein, like between meals or when you’re asleep, your muscles still need to be fed to help avoid muscle protein breakdown. Elite Casein was developed to deliver a slow, steady stream of 25 grams of 100 percent micellar casein so your muscles get the protein they need to build and recover. Elite Casein delivers 5 grams of branched-chain amino acids, including 2 grams of L-leucine, the BCAA directly involved in optimizing muscle protein synthesis.

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TYPICAL AMOUNTS PER SERVING:

GLUTENFREE

PROTEIN

28gBCAAS

5gFIBER

4gTRANS FAT

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Dymatize Elite Protein Bars are a delicious way to get at least 25 grams of protein, in the gym or on-the-go. Formulated with a combination of fast-absorbing and slower-digesting proteins, these bars can feed and nourish muscle to help you achieve your biggest fitness goals.

Available in 5 amazing flavors, look for the Elite Protein Bar at The Vitamin Shoppe. It is the perfect bar to fuel your workouts, support recovery or simply enjoy anytime.



Milk Protein Powder Before protein powders came along, bodybuilders drank milk to reap the whey and casein contained within. Fortunately, now that supplement science has advanced a great deal, we can have milk protein powder without any of the fat and carbs. Milk protein powder still contains whey and casein, meaning it offers the benefits of both types. In addition, because it undergoes gentler

processing, milk protein contains smaller protein particles that offer major performance and physique benefits. They play a role in strengthening the immune system, enhancing recovery and providing general antioxidant advantages.

Quick facts:• Contains all the proteins naturally found in fluid milk• Approximately 80 percent casein and 20 percent whey (the same as fluid milk)• Ideal preworkout and postworkout

Goat’s Milk This form contains casein and whey proteins, and it offers a few benefits that cow’s milk doesn’t. First, it contains lower levels of a specific kind of casein that can cause allergies in some people. Second, compared to cow’s milk protein, it is more easily digested and readily absorbed. Third, most goat’s milk protein powders come from goats that are not fed pesticides, herbicides, growth hormones or antibiotics.

Quick facts: • High in calcium, magnesium and potassium• Minimally processed• Antibiotic-free and hormone-free • Good choice in the morning, preworkout

and postworkout • For people sensitive to

cow’s milk, may cause less gastric distress

Beef Protein Powder Here’s an alternative for those who must avoid lactose (present in small amounts in all milk proteins) because of allergies or intolerance. A filtration process takes out the cholesterol and fat. The water is then evaporated and the protein is powdered and packaged.

Quick facts:•Potentially Paleo-diet friendly•Alternative for people who must avoid lactose because of allergies

or intolerance•May contain collagen or gelatin protein, which is made from beef

parts such as ligaments, hooves and bones

Egg Protein Egg protein is derived from egg whites, which contain a slew of aminos, including the BCAAs leucine, isoleucine and valine. These amino acids — particularly leucine — are critical for driving muscle protein synthesis and therefore muscle growth. Research shows that egg protein stimulates muscle protein synthesis like whey and casein.

Quick facts:•Relatively fast digesting•Virtually devoid of carbs and fat •Good choice first thing in the morning, preworkout and postworkout

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muscleandperformance.com 19

PLANT SOURCESSeveral alternative plant-source protein supplements are also available. Some are touted to be comparable to whey, while others serve as alternatives to animal proteins. Here, we review four of the most prevalent plant-protein sources.

Hemp Protein Concentrate This is a vegan alternative to animal-based protein products. Research suggests many nutritional benefits to hemp protein ingestion because it contains relatively high amounts of essential omega-3 and omega-6 fatty acids and fiber. However, it only contains about 50 percent protein per scoop and has an amino-acid profile that’s less robust than whey’s.

Quick facts:•Rich in branched-chain amino acids, arginine and essential fatty

acids •Fiber content slows digestion •Suitable for vegans•Good choice between meals and before bed

Pea Protein Isolate Pea protein is becoming popular among vegan bodybuilders and/or those who are milk intolerant. Good-quality pea protein isolate contains high levels of the BCAAs in the ideal 2:1:1 ratio of leucine to valine and isoleucine. Furthermore, pea protein isolate is highly digestible and extremely high in glutamine and arginine. Good products tend to be 80 to 85 percent protein.

Quick facts:•Rich in BCAAs•Easily digested•Suitable for vegans•Rich in arginine and glutamine


Soy Protein Powder This form comes from isolating the protein in soybeans and has been used by vegetarians for many decades. Although soy protein’s amino-acid profile is not as robust as whey’s, it’s still a reasonable alternative as a non-animal-based protein source. And although soy protein contains phytoestrogens — compounds similar in structure to the female sex hormone estrogen — the most recent evidence suggests that it’s beneficial for muscle growth. Soy protein does not lower testosterone levels as shown in a recent study — soy phytoestrogens (isoflavones) had no detrimental hormonal effects on male subjects who consumed a soy protein shake twice a day for 12 weeks. Soy also has high levels of arginine, the amino acid involved in nitric-oxide and growth-hormone production.

Quick facts:•Complete protein that yields all nine of the essential amino acids•Fast digesting•Rich in arginine and glutamine•Suitable for vegans•Good choice in the morning, preworkout and postworkout

Rice Protein Concentrate Rice protein is made from whole-grain brown rice and has levels of BCAAs similar to whey, as well as comparable glutamine levels but more arginine. As a concentrate (isolate forms are rare), it has a lower amount of protein per serving (80 percent) than whey isolate (90 to 95 percent). However, rice protein concentrate is virtually fat-free, and the only carbs it contains are usually in the form of fiber, which slows digestion.

Quick facts:•High in glutamine, arginine and fiber•Free of gluten, wheat, egg, milk and soy•Suitable for vegans•Hypoallergenic•Good choice preworkout, between meals and before bed


Elite 100% Whey™. The all-purpose protein for every athlete.Achieve more and build more with 25 grams of fast-digesting, quick-absorbing whey protein concentrate, whey protein isolate and whey peptides. Enjoy the delicious flavors of Elite 100% Whey anytime of day, or before and after workouts. Don’t jeopardize your goals,make sure you increase your protein intake with Elite 100% Whey.

#IAmAnAthleteand show us what makesyou an athlete.

KATHERINE AMPOLINIREGISTERED NURSE ANESTHETISTIFBB BIKINI PRO

IF YOU DON’T STOP UNTILIF YOU DON’T STOP UNTILIF YOU DON’T STOP UNTILIF YOU DON’T STOP UNTILYOU BEAT YOUR PERSONAL BEST,YOU BEAT YOUR PERSONAL BEST,YOU BEAT YOUR PERSONAL BEST,YOU BEAT YOUR PERSONAL BEST,YOU BEAT YOUR PERSONAL BEST,

YOU ARE AN ATHLETE.

PROTEIN

25 gBCAAS

5.5 gLEUCINE

2.7 gT Y P I C A L A M O U N T S P E R S E R V I N G

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As a rule of thumb, much of your protein should come from whole-food sources such as meat, fish, poultry and eggs. Getting your

entire daily protein intake from whole food is not recommended, though, even if that were possible. For optimal muscle gains, consume protein powders (particularly whey) first thing upon waking; before, during and after workouts (including whey or a blend of casein and whey); before going to bed (particularly casein); and at times when convenience is crucial (notably blends or whey). That said, we’re going to zero in on the postworkout window as far as protein supplementation goes. For a few hours after a heavy bout of training, the body undergoes noteworthy alterations in metabolic rate and protein synthesis. With a little well-thought-out supplementation/refueling, you can significantly boost and extend anabolism during this time, leading to faster recovery and greater muscular gains. Your post-exercise anabolic window opens immediately after a training session and lasts for several hours thereafter. During this time, it’s imperative to strategize your supplement dosing/timing to exploit and bolster protein synthesis and muscle recovery. Here are some key supplements — and strategies — to help you refuel and recover quickly to get the most out of your training, maximizing muscular growth and minimizing recovery time.

Sustained-Release Protein BlendWhat is it? A blend of proteins — for example, fast-digesting whey protein isolate or hydrolysate and slower-digesting casein — will offer different absorption rates. The result is a shake that can rapidly

PROTEIN AND YOUR TRAINING STRATEGYCHAPTER3

CARDIO: TO FAST OR NOT TO FASTMany people do low- to moderate-intensity cardio or other exercise in a fasted, or unfed, state to try to augment fat burning. This can be problematic, especially in the morning, because it prolongs the overnight fast when muscle protein breakdown exceeds muscle protein synthesis. Recent studies suggest that fasted cardio does not lead to more fat burned during cardio than if performed with protein taken beforehand. Plus, protein consumed before exercise can increase calories burned during and afterward, and potentially lead to more fat burning afterward.

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What If I Want a Change-Up?Dymatize Nutrition has the answer for you! The Elite Gourmet Protein Bar is a delicious way to get at least 25 grams of protein, in the

gym or on the go. Formulated with a combination of fast-absorbing and slower-digesting proteins, the Elite Gourmet Protein Bar can feed and nourish muscle to help you achieve your biggest fitness goals. Available in several amazing flavors, they’re perfect for fueling your workouts, supporting recovery or simply enjoying anytime.

replenish the amino acids lost during training while also providing a sustained source of blood amino acids for several hours after training. But, you say, you’ve always been told to have a quick-digesting whey shake after training to take advantage of that anabolic window. Well, recent research has shown that blending whey and casein is as effective in stimulating muscle protein synthesis as whey alone. Additionally, a blend was shown to keep protein synthesis going for up to four hours postworkout.How does it help you refuel and recover? Intense training leads to muscle damage and breakdown, which leeches amino acids from hard-earned muscle. If adequate nutrition is provided during the anabolic window immediately after training (between 25 and 50 grams of high-quality blended protein within 30 minutes postworkout), the body goes into a hyper-anabolic state. Refueling with a blend of fast- and slow-digesting proteins immediately after training exploits and extends this window, leading to heightened protein synthesis, faster recovery and increased muscle growth.

DextroseWhat is it? A monosaccharide, or simple sugar, this form of glucose gets digested quickly high up in the gastrointestinal tract.How does it help you refuel and recover? The fast absorption of dextrose makes it an ideal postworkout carbohydrate supplement that can rapidly elevate insulin levels and refuel fatigued muscles with glycogen. Glycogen (stored carbohydrates) is a major source of muscle energy that’s used during sustained high-intensity exercise. So keeping glycogen levels topped up immediately after exercise shortens recovery time and re-energizes your muscles for the next

training session. Because insulin is highly anabolic, dextrose (25 to 40 grams of dextrose in your postworkout protein shake) can promote muscle gain and recovery without fat accumulation when taken right after training.

Branched-Chain Amino Acids What are they? The BCAAs, as explained in the first chapter, are the essential amino acids leucine, isoleucine and valine, which share a unique branched-chain structure (hence their name) and are stored in muscles. They’re considered “essential” because our bodies cannot produce them, so they must be consumed in the diet. How do they help you refuel and recover? During heavy training, the body takes BCAAs from active muscles to be used as energy — a catabolic process. Refueling with BCAAs immediately after exercise boosts blood levels and shuts down catabolism. In addition, taking BCAAs provides the body with surplus leucine, which turns on anabolism and supports heightened protein DEXTROSE ALTERNATIVE

Maltodextrin is a good alternative to dextrose. Maltodextrin isn’t a simple sugar; rather, it’s a complex carb that can be made from rice, corn or even potato starch. But like dextrose, maltodextrin is absorbed directly through the gut, raising blood sugar and insulin levels as much as dextrose. Maltodextrin is slightly different from other complex carbs in that it consists of loosely bonded glucose molecules. Before the body can use maltodextrin, it first passes through the liver so the bonds between the glucose molecules can be broken down. That means the rate at which it is used for glycogen replenishment is slower than with dextrose. However, the slower rate means insulin and blood sugar levels won’t drop as quickly as with dextrose.


synthesis. The anti-catabolic and anabolic support offered by BCAAs helps speed recovery and boost muscle growth. Use a formulation with a leucine to isoleucine and valine ratio of at least 2:1:1. That is, there should be at least twice as much leucine compared to the others.

Glutamine What is it? Glutamine is one of the most abundant aminos in skeletal muscle and is the most prevalent amino acid found in the blood. How does it help you refuel and recover? Glutamine is considered a conditionally essential amino acid. It’s “conditionally” essential because the body can produce it on its own but possibly not in quantities sufficient to meet its needs during periods of heavy exercise or dieting. Heavy training can deplete glutamine levels, so refueling with glutamine immediately after each training session is important because glutamine is a primary regulator of protein synthesis. It also helps muscle cells load with glycogen, which is critical for muscle size (glycogen pulls water into muscle cells) and energy storage to fuel subsequent workouts.

CreatineWhat is it? Synthesized in the liver from arginine, methionine and glycine and found in high concentrations in meat and fish, creatine is the ideal supplement for strength and power athletes. Creatine supplements have stood up through a quarter-century of clinical testing in the lab and field-testing in gyms around the world. Creatine plays a fundamental role in energy production during exercise by forming the ATP needed for muscle contractions. Post-exercise, it acts as an anabolic activator to promote protein synthesis and recovery. How does it help you refuel and recover? From a refueling perspective,

Fuel for SizeIf you have a faster metabolism or you’re constantly on the go, you probably find it difficult to get the added calories and protein needed for muscle growth. That’s where Dymatize Nutrition’s Super Mass Gainer comes in. Each serving is packed with 1,300 calories, 52 grams of protein and 17 grams of branched-chain amino acids so you can put on the muscle and size you want, faster.

taking creatine after training helps to quickly restore muscle creatine to preworkout levels so you can be “locked and loaded” for the next exercise session. When taken after exercise, it can replenish and significantly boost muscle creatine stores. Having extra creatine around after training not only provides energy substrates for future exercise bouts but also promotes greater protein synthesis in recovery. Beyond refueling, loading your muscles with creatine after training drives water into those cells, promoting cell volumization (aka the much-sought-after “pump”). The pump not only makes creatine-loaded muscles appear larger but the “stretching” that muscle cells undergo also turns on anabolism and protein synthesis, resulting in increased growth. Additionally, a study published in the International Journal of Sport Nutrition and Exercise Metabolism showed that creatine supplementation increases levels of growth-promoting insulin-like growth factor-1 in resistance-trained muscle, setting up an environment that boosts protein synthesis, recovery and growth. Another study appearing in Molecular and Cellular Endocrinology illustrated that subjects who trained while using creatine had twice the reduction in postworkout myostatin as those using a placebo. Myostatin is a protein that acts as a muscle-growth inhibitor: When there’s less of it around, more muscle growth is possible.

Postworkout ShakeMale 2 scoops whey protein (mixed with water) 220 calories, 50 grams protein, 2 grams carbs, 0 grams fat

Female 1 scoop whey protein (mixed with water)110 calories, 25 grams protein, 1 gram carbs, 0 grams fat


FACE THE FATSWe’ve discussed the importance of protein, but the body also needs fat (in addition to carbs) for proper function. Fat cushions the organs, provides insulation and fuel for the body, and is involved in many of the reactions that make the body work. So eliminating it from your diet isn’t the smartest strategy. Here are a couple of the fats that manufacturers include in some supplements to help you build a fitter, better-functioning physique.

CONjUGATED LINOLEIC ACIDThis polyunsaturated fat might help bring your six-pack to the forefront. Conjugated linoleic acid appears to take part in a multi-pronged attack on body fat by reducing the number of fat cells, promoting fat metabolism and interfering with the amount of fat that gets pumped into cells. Further, a study in the Journal of Medicinal Foods found that CLA can improve exercise endurance by increasing the burning of fat to generate energy during activity. Research papers also suggest that consuming more CLA can protect against certain cancers and weakening bones by helping quell internal inflammation. Get what you need: The main dietary sources of CLA are meat and dairy, which, when sourced from grass-fed animals, have been found to contain significantly more CLA than that sourced from grain-fed animals. Unfortunately, CLA levels in food products have declined significantly over the years as a result of changes in how animals are raised and fed (less grass, more grain and fillers), as well as the proliferation of fat-free dairy products. To obtain favorable body-composition benefits, you’ll probably want to focus on getting CLA through supplementation.

MEDIUM-CHAIN TRIGLYCERIDES Struggling to whittle your middle? Consider searching out medium-chain triglycerides. MCTs are metabolized differently than other fats, which can lead to a reduction of fat storage in the body. Case in point: In an The American Journal of Clinical Nutrition study that administered 4 to 5 teaspoons of MCT oil or olive oil daily to subjects for four months, those who consumed the MCT oil lost more bodyweight and fat mass than those taking the olive variety. Because of their unique molecular structure, MCTs like lauric acid are rapidly metabolized by the body once consumed and are therefore less likely to be added to fat stores. Get what you need: Coconut oil and red palm oil are the primary dietary sources for MCTs. You can use both for cooking and baking needs in the place of other oils or butter. Also, consider using a protein blend that contains supplemental MCTs.

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guide to protein powder · 2017-05-26 · 10 a guide to protein powder 2016 25 or 27 grams of...

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