Skinny Man’s Protein Powder
What is there to know about protein powder? There are some questions you need to know as a skinny guy or a beginner when approaching the arena of body building. Questions such as the necessity of protein powder. Does it really work? How much should I need? What kind of protein should I consume? Which is the best? Most importantly, will any of the answers make a dent in my universe in attracting the beautiful ladies?
If you are into learning the science behind ion — exchanged, cross mutate, Isotropical labeled protein tracers yada yada… this article is not for you. Over here, I will strip away all the science and hype and and confusion that surrounds this topic of protein powder. By the time you are through, you will be placed in a position of protein powder expert amazing your friends the next time you visit the sports nutrition store. No more scratching of heads when shopping for protein powder because you now know what to look for!
Is protein powder really necessary?
Although it is not mandatory to consume protein supplements while gaining muscle mass, I’ve yet to meet a person able get 400 g of protein per day from cooking food. If your daily protein intake is greater than 200 g, I suggest you get protein powder — it’ll make your life a whole lot easier.
Putting it dollar for dollar, protein powder and meal replacement drinks turned out to be more cost effective than whole food. Please don’t misunderstand me, protein powders are still a staple supplement in my book. Supplements are meant to be an addition to the diet. I emphasize that is because the focus of any diet should be the food. Whole food is often preferred compared to powders because it can offer a whole spectrum of nutrients that protein powders can’t.
You should eat more meat, fish, poultry and eggs because of the dietary protein. However getting those protein from whole foods is not always practical nor convenient, much less when you have to eat six or more times a day to get your required dose. I must impose this on you, for optimal muscle gains, limit yourself to a maximum of three shakes per day equivalent to 40% of your meals. This may sound like going overboard and I wouldn’t disagree.
To achieve a complete nutritional balance diet, both food and supplements are necessary, especially if you hate coking. It’s a safe assumption that 95% of you reading this does not have a personal maid at home reading at your beck and call for your next meal. Don’t make the fatal mistake of thinking protein powders can replace solid training and nutrition program.
Does protein powder really work and are they healthy?
This is one of those questions I receive in my inbox almost every day. Although I have to show you how to hit your supplemental protein mark, some will still remain skeptical wondering “what is protein powder going to help me get muscular or is it a waste of my money?”. I suggest a better question: “Does protein powder really work?” The obvious answer is “yes”. Amino acids are the building blocks of protein, which performs a variety of functions in your bodies such as maintaining and building healthy muscles when combined with proper diet and exercise. Protein also support red blood cell production; increase your immunity; keeps your hair, fingernails and skin healthy.
However, not all protein powders are created equal. Most protein powder are questionable in their ingredients because they contain artificial sweeteners such as aspartame, saturating, fructose and artificial colors. Piling on these questionable ingredients are unhealthy to your body. Instead look for protein containing natural ingredients rather than chemical sweeteners and that’s certainly not foundation for muscle growth and fat burning.
I would also avoid products with refined carbohydrates containing fructose, sucrose or brown rice syrup. Keeping sure that you buy from a reputable company that is interested in more than just your money. Sad to say, greedy manufacturers will continue to supply unknown useless products to bodybuilding consumers like us because we are ignorant and want the cheaper alternative. Do your due diligence by seeking out unbiased testimonies, digging into the company’s reputation and history. Start making a decision and take responsibility!
Previously one of my criteria for the healthy protein product was to contain a great taste in blends easily. Most protein powders blend quite easy, however I was disappointed in discovering that taste have to be sacrificed for it to be safe and healthy. No pain no gain. My experience tells me that naked protein products are tasteless and sometimes gross.
How much protein is needed?
Instead you should ask, “how much pure protein do I need to achieve my goals?”
A macro nutrient like protein is very important and should be consumed 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.
You should take your protein powder shake for your pre-workout, work out and post workout. This gives your body a high your absorption rate when your food is in liquid.
I don’t recommend replacing your meals with protein powder for more than two meals. Below is an example of what a typical day would 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 settling in on which protein powder you should purchase, below is a short summary to help you make sense of the thousands of different protein powder products to choose from :
Whey protein — makes up of 20% total milk protein. Recognized for its amino acid profile, rapid digestion, high cysteine content, and a host of peptides. Eat these before hearing and after your workout.
Casein protein — found in 80% of total milk protein. Casein is popular for its excellent amino acid profile, slow to digest, and contains peptides. Due to its slow digestion, don’t eat it during or after workouts but rather outside the window of your training time.
Soy protein — most controversial of all protein types. Seriously known as the super food with magical effects, another group of people will die standing contradicting this notion. In my humble opinion, I suggest we avoid soy protein altogether and sticking to it the other types instead.
Protein Blends usually contains several types of protein blends such as whey protein concentrate, egg protein, whey protein isolate, casein protein and soy protein.
Why should you blend them anyway? You will receive the huge array of proteins while absorbing different types of protein at various rates. When a blend is used, it will create an anabolic environment from the wave and an anti-catabolic environment from the casein — only use this kind of combination blend any day you are not doing a workout.
Another protein that is powerful and quickly to be absorbed whey hydrolysates (aka hydrolyzed whey protein). Produced through very low heat, low acid and mild enzymatic situation system process, they are potentially the most anabolic for short-term protein synthesis for your pre-and post-work out window.
Bottom line: which should you choose?
If you are looking for the strongest and most potent protein powder to exploit your full growth potential during the growth and recovery phases (that means the times that you are not working out), then use a blend.
Receiving the full range of proteins spectrum, using a blend will create the best anabolic environment from the whey and an anti-catabolic environment from the casein.
Conclusion
I hope this article gives you some ideas about the basics of protein powder and a foundation to make your next order. Don’t get caught up in the hype but be a more educated consumer the next trip to your nutritional store. Tell your sales representative exactly what you’re looking for, no more second-guessing what’s on the shelves!
Protein powder will now help you jack up and attract the ladies ;)
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