Supplements

Skinny Guy’s Guide To Protein Powder

By Vince DelMonte

So what do you really need to know about protein powder? After all, as a skinny guy or beginner to the whole bodybuilding scene you simply want to know a few answers. Is protein powder necessary? Does it really work? How much do I need? What kind should I take? What is the best? And finally, will any of these answers make a difference when it comes to getting jacked and attracting the ladies?

This article is not meant for you if you want to learn the science behind the ion-exchanged, cross-mutaed, isotopically labeled protein tracers blah blah blah. In this article, I will strip away all the hype, science and confusion that surrounds protein powder. By the time you are through this article and put it to memory, you will become the resident protein powder expert and amaze your friends the next time you visit the sport nutrition store. No more 2-hour shopping trips for protein powder because you don’t really have a clue what to look for!

Is Protein Powder really necessary?

So, although protein supplements are not an absolute requirement for gaining mass, I have yet to meet any person able to get 400 grams of protein per day from cooking food. If your protein intake is greater than 200 grams per day I will suggest a protein powder - it will make your life a lot easier. In addition, dollar for dollar, protein powders and meal replacement drinks tend to be more cost effective than whole food. Don’t get me wrong, though. Protein powders are still supplements in my book. Supplement means an addition to the diet. I emphasize this because the focus of any diet should be food.

Whole food is often preferable to powders because it can offer a whole spectrum of nutrients that powders cannot. Most of your dietary protein should come from meat, fish, poultry and eggs. However getting all your protein from whole food is not always practical or convenient, especially if you have to eat 6 or more times a day to get your required intake. I will stress to you, for optimal muscle gains, that you should limit yourself to a maximum of three per day or 40 % of your meals. To some this might sound like going ‘overboard’ and I would not disagree.

The bottom line is that both food and supplements are necessary to achieve a complete nutritional balance as well as the desired level of protein intake, especially if you’re not a big fan of cooking. And I assume that over 95% of you reading this do not have a personal maid at home cooking all your meals while you sit around waiting for your next meal. Do not make the fatal mistake of thinking protein powders can take the place of a solid training and nutrition program.

Do protein powders really work and are they healthy?

I get this question emailed to me almost everyday. I just showed how it ‘works’ as a supplement to help you hit your supplemental protein mark but you are probably still wandering, ‘Yeah, but is protein powder going to help me get muscular or is it a scam?” A better question would be, “Does protein really work?” and the obvious answer is ‘yes.’ You are fully aware that protein is composed of building blocks called amino acids which performs a variety of functions in the body such as build and maintain healthy muscles when combined with diet and exercise. Protein also:

Support red blood cell production

Boost your immune system

Keep your hair, fingernails, and skin healthy

However, not all protein powder is created equal. Most protein powder contains an array of questionable ingredients such as aspartame, saccharin, fructose and artificial colors. It’s interesting to note how unhealthy most of these protein powders actually are. Look for a protein powder with natural ingredients rather than products that are sweetened with chemicals and made with ingredients that are certainly not going to create an environment for muscle growth and fat burning. Also avoid products with refined carbohydrates such as fructose, sucrose or brown rice syrup. Make sure that the product is made from a reputable company that is genuinely interested in good health.

Unfortunately supplement manufacturers will continue to meet the demands of bodybuilding consumers with unknown crappy products because we buy it and it is cheaper for them to create. Do your homework by seeking out unbiased reviews, investigating the companies history, and reputation. And then make a decision and take responsibility!

In the past one of my criteria for a healthy protein product was that it was great tasting and that it should mix easily. Most protein powders mix quite easily, even with a spoon, however I was disappointed to discover that taste will inevitably be sacrificed for a safe and healthy product. I can live with this. You see, once a product is removed of all artificial chemical sweeteners such as aspartame or sucralose, and simple sugars it is left almost tasteless and sometimes even gross.

How much protein powder do I need?

A better question would be, “How much pure protein do I need to achieve my goals?” Protein is an extremely important macro nutrient and should be eaten frequently throughout the day. I recommend at least 1 to 1.5 grams of protein per pound of lean body mass. This means that if you are 150 pounds and 10% body fat (150 x 0.10 = 15 lbs of fat leaving 135 lbs of lean mass), you will require at least 135 to approximately 205 grams of protein per day.

I recommend that protein powder be used primarily for your pre-workout, workout and post-workout shake. This is when liquid food is more advantageous over whole food since it has a faster absorption rate. I do not recommend protein powder do be used for meal replacements for more than two meals. Here is what a typical day might look like:

• Meal 1 (breakfast) - whole food
• Meal 2 (mid morning) - liquid protein meal
• Meal 3 (lunch) - whole food
• Meal 4 (mid afternoon) whole food
• Meal 5 (pre and post workout) liquid protein meal
• Meal 6 (dinner) whole food
• Meal 7 (before bed) whole food

What kind of protein powder should I use?

Before deciding which protein powder is necessary, here is a short protein primer to help you make sense of the thousands of different protein powders from which to choose:

• WHEY PROTEIN makes up 20% of total milk protein. Whey is recognized for its excellent amino acid profile, high cysteine content, rapid digestion, and interesting variety of peptides. Since it is very quickly digested the best time to consume it is before your workout, during your workout or immediately after your workout. These would be considered the phase in the day where you need energy the most and when your body is in anabolic state.

• CASEIN PROTEIN makes up 80% of total milk protein. Casein is recognized for its excellent amino acid profile, slow digestion and interesting variety of peptides. Since casein is slowly digested into your bloodstream, don’t use it during workouts or after workouts - you need a fast absorbing protein at these times. Instead, use a casein protein for all other times outside the pre and post workout window.

• SOY PROTEIN is the most controversial of all protein types. While the soy groupies have gone to great lengths to label soy as a super food with magical effects, there is also a good amount of research that suggests soy protein may be contraindicated in many situations. BECAUSE OF ALL THE CONFUSION, IN MY PERSONAL OPINION, I SUGGEST AVOIDING SOY PROTEIN ALTOGETHER AND STICKING TO THE OTHER TYPES LISTED.

Protein Blends are generally a combination of several types of protein blends such as whey protein concentrate, whey protein isolate, egg protein, casein protein, and soy protein. Why would you want a blend anyway? You will receive the full spectrum of proteins and you will receive varying rates of absorption from the different types of protein. Using a blend will create an anabolic environment from the whey and an anti-catabolic environment from the casein - use this kind at any time of the day but NOT before a workout or after a workout.

Whey hydrolysates (also known as hydrolyzed whey protein, and are also called peptides), are powerful proteins that are more quickly absorbed; more so than any other form, since your body prefers peptides to whole proteins. Hydrolysates are produced through very low heat, low acid and mild enzymatic filtration processes, (those highest in the essential and the branched chain amino acids) and are potentially the most anabolic for short-term protein synthesis such as the the pre-workout and post-workout window.

Whey Protein Versus Whey Isolate:

Most whey protein powders that stock the supplement shelves are made up of whey concentrate and mixed in with a small portion of whey isolate. Comparing the two, whey protein isolate is more expensive than whey protein concentrate because it has a higher quality (more pure) and a higher BV (biological value). Whey protein isolate contains more protein and less fat and lactose per serving. Most whey protein isolates contain 90-98% protein while whey concentrates contain 70-85% protein. Whey protein isolate is the highest yield of protein currently available that comes from milk. Because of its chemical properties it is the easiest to absorb into your system.

Obviously with its high concentration, it appears that an isolate protein would be the obvious choice instead of a concentrate. However, this is an individual decision because the isolate is more expensive, and just because it is purer does not guarantee that it will help build bigger muscles. Its extra concentration may not justify its extra cost.

So What Is The Bottom Line? Which Should You Choose?

For the Pre-workout and Post-workout phases, as long as whey hydrolysate is the first or second ingredient on the supplement label then there is probably not enough in the product to influence protein synthesis to reap the optimal benefits. As stated, whey isolates are also a very extremely high quality whey and for maximal anabolism isolates should be combined with whey hydrolysates for only the pre-workout and post-workout phases of your program. The inclusion of small amounts of whey concentrates will not harm you but this should not be the first ingredient on the tub of protein powder.

IF YOU ARE LOOKING FOR THE STRONGEST PROTEIN POWDER TO EXPLOIT YOUR FULL GROWTH POTENTIAL DURING THE GROWTH AND RECOVERY PHASES (ANY TIME OTHER THAN PRE AND POST WORKOUT PERIOD) THEN USE A BLEND. You will receive the full spectrum of proteins and you will receive varying rates of absorption from the different types of protein. Using a blend will create an anabolic environment from the whey and an anti-catabolic environment from the casein.

Protein Powder Recommendations for Pre and Post Workout

Pro Lab Isolate
This protein consists of a whey isolate that has 92%  protein combined with glutamine peptides (hydrolysates) so that it is absorbed more quickly into your system. Use this high quality isolate before, after and/or during your workout. Available in Chocolate, Strawberry, and Tapioca Vanilla. Price for a 2 lb. container - $30.99. Buy Now

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AST VP2 Whey Protein Isolate
Another good protein product for before, during and after your workout. This is a very potent whey peptide isolate that will give you the quickest surge of protein synthesis that you need during your workout. Available in Citrus Splash, Creamy Vanilla, Double Rich Chocolate or Fruit Punch. Price for a 2 lb. container - $31.99.
Buy Now
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ON 100% Whey Protein
Optimum Nutrition (ON) makes one of the more popular whey protein isolates. It combines isolates, concentrates and peptides for a 79% protein powder. The concentrates give it a lower percentage, but at the same time, it’s more affordable than the Pro Lab or AST VP2. The nice thing about this product is that it contains an increased amount of what they call HydroWhey, which is basically extra hydrosylate for faster absorbtion. It also mixes very easily. A 2 lb. container is just $21.99 and it comes in about 16 different flavors. Buy Now

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Protein Powder Recommendations For All Other Times Except Pre and Post Workout

Iron-Tek Micell Edge
This is a great protein powder blend that combines casein, whey isolates and whey concentrates as the primary ingredients which makes this an ideal drink to have earlier in the day and right before bed. The 7 hour time release casein degrades slowly, optimizing sustained levels of muscle building peptides and amino acids. It comes in Double Chocolate Fudge and Vanilla Cream.
Price for a 2.5 lb. container - $29.99.
Buy Now

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HDT Premium Pro-Rated
This time release protein blend has 4 seperate forms of protein (2 different types of isolate, whey hydrosylate and a concentrate) as well as egg albumin and micellar casein to maximize protein absorbtion by keeping a higher concentration of protein in the bloodstream for a longer period of time. Available in Alpine Vanilla or Bavarian Chocolate. Price for a 6 lb. container - $47.99.
Buy Now

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Nitrean
Nitrean, made by At Large Nutrition, is an excellent whey-casein protein blend. It has a blend of isolates, concentrates and hydrolyzed whey, as well as caseins and egg proteins. This has a good mix of fast absorbing and time release proteins that gives your body a constant flow of amino acids into the bloodstream. It is super easy to mix, and has a pretty good taste. Available in Vanilla, Chocolate or Strawberry. Price for a 4.6 lb. container - $52.95. Buy Now

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Conclusion

I hope this article familiarized you with the basics of protein powder and gave you a foundation to work from when deciding on your next order. Don’t get caught up in the hype and start becoming a more educated consumer when you take your next trip to the nutrition store. Now you can tell the sales rep exactly what you are looking for instead of starring blankly at the shelves without a clue! Oh yeah, protein powder will help you get more jacked and attract the ladies but it’s not going to do it in a ‘ultra short period of time’ with the simple addition to your diet.

About the Author:

Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at www.freemusclebuildingsecrets.com/VinceDelMonte

He specializes in teaching skinny guys how to build muscle and gain weight quickly without drugs, supplements and training less than before.

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Skinny Guy’s Guide To Creatine

By Vince DelMonte

What is creatine? How do I take creatine? What are the side effects of creatine? What is the best creatine? Unless you just arrived from another planet, you should know that when it comes to muscle building supplements, creatine is the king!

To date, creatine has proven to be the most research-proven sport supplement on the market to day. Creatine has collected hundreds of clinical studies that show increased lean muscle mass, improved energy levels, increased muscle strength and size and improved exercise performance. There is even a new batch of research showing creatine supplementation having a significant effect on memory and intelligence, as well as immune function. Bigger, smarter and healthier, not that’s a solid combo!

What is creatine?

Creatine acts by supporting the reproduction of ATP (fancy term for energy) in muscle tissue resulting in cell volumization which can create a more optimistic cellular environment for muscle growth. By having more energy reserves in the muscle tissue, you now have the ability to train harder at higher intensities. This means more reps, more sets, heavier loads, more explosive power and quicker recovery. Each of these stimulus are key requirements for continual muscle growth. Creatine is simply a mechanism that allows you to work harder and out do your previous workouts.

How do I take creatine?

To load or not to load, that is the question! You have three research-proven options to choose from. Each method will appeal depending on a variety of reasons:

• Method 1: Six day load at 20 grams a day plus a maintenance of 2-3 grams a day afterward.
• Method 2: 3-5 grams a day for the long term.

It was once thought, that a loading phase was required to maximize the effects of creatine but there is countless research that shows you don’t have to go through all the hassle of loading. This will appeal to the individual who experiences gastrointestinal upset, diarrhea and other problems with higher dosages.

Personally, I have found the best time to take creatine is 15 minutes BEFORE a workout and AFTER a workout with a liquid protein and carbohydrate drink. As well as first thing in the morning on non-training days.

What kind of creatine should I buy?

With all the fancy bell and whistle creatine supplements out there, a lot of people of forgotten about simple, powdered creatine. All you need to know that the best creatine manufactured is sold to companies in the form of Creapure. So as long as you see the that the creatine bottle you have bought, as Creapure as their source of creatine, that’s the good stuff.

There has much debate about creatine purity and it is not accepted that not all creatine is created equal.

Creatine ethyl ester is a new form of creatine. It is made up of a creatine, alcohol and acid meaning the absorption rate into the tissue is better. Manufacturers claim it does not cause bloating, cramping or stomach discomfort and gets into the muscle faster resulting in better results. Due to it’s chemical structure, it might result in greater stress on the liver. Although it does seem to have potential, wait for more research and rely on the time-tested powdered creatine.

Good Quality Creatine Supplements With CreaPURE Technology

Ultimate Nutrition Creatine Monohydrate
This is one of the more popular products made with CreaPURE. It is sold in 300 gram and 1,000 gram quanities. You can buy the 300 gram bottle for $7.95 and the 1,000 gram bottle for $23.95. This product also comes in pill form. You get 200 capsules for $12.95.
Buy In Powder Form | Buy In Pill Form

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Prolab Creatine Monohydrate
Prolab exclusively uses the CreaPURE brand in its creatine products. This is another good quality product that has high quality ingredients. Available in 100, 300 and 1,000 gram bottles. The best deal is to get the 300 gram bottle and you get an extra 300 grams for free. That runs about $15.89 or a little over $7 bucks per 300 gram bottle. Buy Now

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Kaizen Creatine Transport
Kaizen offers a micronized CreaPURE formula with added carbohydrates that they claim enhances creatine uptake and storage by using glutamine peptides and taurine. Glutamine peptides help cut body fat and increase size. Some research indicates that combined with taurine, it can actually enhance creatine uptake. Regardless of all that, this is a solid product that uses CreaPURE as it’s main ingredient and is recommended.
Buy Now

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Micronized Creatine Powder
This is another good product that uses CreaPURE as its main ingredient. The nice thing about this one is that it is offered in a tasteless, odorless powder that mixes easily with water or juice. This is sold in 2,000 gram bottles for $39.95 each. It’s a little more expensive, but you get twice as much as the other ones and I like the fact that I can mix it into my favorite drink and not taste it. Some creatine flavors are horrible tasting with a grainy texture. This one doesn’t have the graininess or bad taste at all.
Buy Now

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Stimulating insulin release by consuming high amounts of sugar has been shown to enhance the transport and uptake of of creatine into the muscle tissue. However, insulin is also responsible for fat storage. Therefore my recommendation would be to only consume your creatine with simple carbohydrates if it is before or after your workout. On non-training days, creatine would be be better shuttled using insulin mimicking compounds like alpha lipoic acid and D-pintol which can help improve creatine transport and retention without the excess sugars.

Conclusion

Creatine, is by far the king of the jungle when it comes to muscle building supplements. I have only included the information I believe to be the most critical and useful. Your take home message is to use powdered creatine, year round before and after your training workout and in the morning on your non-training days. Make sure your creatine says Creapure and don’t get caught up wasting any more time or sleep on the academic debate associated with creatine use. Just do it!

About the Author:

Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at www.freemusclebuildingsecrets.com/VinceDelMonte/

He specializes in teaching skinny guys how to build muscle and gain weight quickly without drugs, supplements and training less than before.

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