Nutrition

Mar 13, 2018 Gigas Editorial approx. 10 min

Reverse diets for slimming & gaining weight

Here is a brief summary:

Progressive overload is also applicable to nutrition. Just like training with weights, gradually increasing your calorie intake will help you gain control over your gains without building excessive amounts of fat.
If you have just finished a diet, you should not start a traditional bulking phase. Bombarding your body with excess calories after it has been in a calorie deficit will lead to gains in body fat.
The body wants to maintain a balance, so rapid increases or decreases in calorie intake will lead to problems.
Use reverse dieting to build muscle. Whether you are starting from your maintenance calorie intake or a diet, you can use this to increase your food intake to build muscle rather than fat.

A mass-building phase doesn't have to mean that you have to say goodbye to your abs. In fact, I would go as far as to say that if you increase your body fat percentage by more than 5% during a bulking phase, you are doing something wrong.

Yes, you should eat more calories if you want to build muscle. But it's a problem if you go from 0 to 100 too quickly - and most people do just that. They add hundreds of calories to their diet practically overnight because they think they can build more muscle. But that's not really the case. They just get fat.

A slower increase in calorie intake can make a huge difference. You will continue to build muscle if you train properly, but you will also stay lean at the same time. Here's how it works:

The progressive overload of eating

The principle of progressive overload is a fundamental principle of training with weights. Progressive overload means that you increase your training weights or training volume consistently and gradually. Any training program that is even remotely sensibly designed uses some form of progressive overload. This overload is responsible for you making progress. However, when it comes to nutrition, no one talks about progressive overload. Progressive overload works when you increase the weight on the bar and it also works when you want to build muscle without building excessive amounts of body fat.

How dieting can go wrong

Let's say your maintenance calorie intake is 2500 kcal and you decide to reduce your calorie intake. It goes well, you lose fat, you can maintain your muscles and you get defined. Excellent. Then it's time to go back to your maintenance calorie intake and follow your original 2500 kcal diet, right? However, since you have lost weight, your metabolic rate has also dropped. And if you immediately go back to eating 2500 kcal per day, this can cause you to build up fat.

This downregulation of the metabolic rate is the reason why you see so many people putting on kilos of fat after finishing a super strict diet. They soon return to their starting weight or even get fatter. If even a quick transition to maintenance calories can cause this, imagine what will happen if you go into an extreme bulking phase straight after a diet...

Homeostasis and metabolic rate

Your body is constantly working to maintain a balance - also known as homeostasis. This is a natural process. And this process is also the culprit when it comes to downregulating your metabolic rate during a diet. How? By this process lowering your metabolic rate in an attempt to close the gap caused by your calorie deficit.

One of the key players in this process is the hormone leptin. Leptin regulates your metabolism. When leptin levels are high, your metabolic rate will also be high. However, if leptin levels drop, as is the case when you are in a calorie deficit, then your metabolic rate will also drop. Even if you try to strategically manipulate your leptin levels with refeeds and cheat meals, your leptin levels will drop during a diet. Have you ever noticed that your diet becomes less effective after the first month? This is because your body is working to restore a state of homeostasis by downregulating leptin levels and thereby lowering its metabolic rate.

Even if you feel ready for a ton more food after a strict diet, your body is not ready for it. And if you go from a state of calorie deficit to a rampant bulking phase, bombarding your slow metabolism with an abundance of calories, it can only go wrong - unless you do it right.

Reverse dieting for fat-free mass gains

Reverse dieting means using a consistent and incremental increase in calorie intake to achieve superior muscle-building results. You gradually eat more without building fat. I've worked with people who have built lean body mass in the double-digit pound range without increasing their body fat percentage by even 1%. Some have even finished their reverse diet leaner than when they started.

The key point of reverse dieting is progressive calorie overload. Instead of overloading your body with too many calories at once, you simply eat a bit more consistently. It doesn't have to be a ton of food to be enough. Assuming that your workout stimulates hypertrophy, a few extra calories each week can do wonders.

It takes time for your body, leptin and metabolism to catch up (keyword homeostasis) when you start eating more. It's just like when you diet to lose fat - your body doesn't restore its balance overnight. A properly planned reverse diet uses this fact to its advantage.

If you chronically eat more than your metabolism uses, then you will build up fat - it's as simple as that. But if you strategically increase your calorie intake each week, you are conditioning your body to slowly increase its metabolic rate. As you eat more and more, your metabolic rate will increase and you will build lean mass without an excessive build-up of body fat.

Doing this in practice is much harder than it sounds. Your eyes will be hungrier than your reverse diet. You need to stick to your numbers during the program to get the most out of it. It takes self-control to eat more without overeating.

Planning a reverse diet

The planning is simple. Start at the baseline - your current amount of macronutrients and calories - and increase your intake from there. This approach works whether you've just finished a diet or not. However, if you have not been dieting, you should skip week 1.

Only use week 1 if you have eaten below your maintenance calorie level. Why? If you're not coming out of a calorie deficit, you don't need that extra 10% increase from baseline. Instead, you will start by gradually increasing calories by 2 to 5% at a time from baseline, which will help prevent you from increasing calories too quickly.

You will also need to know your maintenance calorie amount in order to follow this program. If you are already monitoring your calorie intake, then you have everything you need. If not, document your food intake for one to two weeks to calculate your daily macronutrient intake and your average calorie intake for your maintenance calorie amount. When it comes to maintenance calories, everyone is a little different, so you should monitor your food intake and calculate your averages rather than simply using a formula or calculator on some website.

Week 1

This is the starting point for someone who has been in a calorie deficit.

Protein: Maintain the same amount of protein. A general rule of thumb is about 2 grams per kilogram of body weight.
Fats: Increase fat intake by 10% compared to baseline.
Carbohydrates: Increase the amount of carbohydrates by 10% compared to the initial value.
Maintain the previous amount of protein. Towards the end of the reverse diet, you can consider increasing your protein intake slightly. This can help you maintain your macronutrient ratios, but is not absolutely necessary.
Increase your fat intake by 2 to 5% each week compared to the previous week. This range gives you the opportunity to customize your plan based on your body type and how aggressive you want to be. If you are what would traditionally be called an endomorph, then your body will likely respond well to a high-fat diet. So increasing your fat intake by 5% would be a good choice in this case.
Increase your carbohydrate intake by 2 to 5% each week compared to the previous week. This range also gives you the opportunity to personalize your plan. For example, if you are an ectomorph who finds it difficult to build muscle, you should eat more carbohydrates. In this case, increasing your carbohydrate intake by 5% would be a good choice.

Every following week

Follow the reverse diet until you start to build up too much body fat ("too much body fat" means something different for everyone). When you reach this point, you have two options:

Adjust your program to be a little less aggressive and reevaluate your status.
End the program and maintain your calorie intake.

Aggressive and conservative examples

Let's say Bob has just finished a diet and is eating 175 grams of protein, 125 grams of carbohydrates, 85 grams of fat and 1965 total calories. Bob now wants to build muscle without putting on fat. Below are two examples of the calculations for a reverse diet for Bob.

Example 1 is a more aggressive program with an increase in fat and carbohydrate intake of 5% per week. Example 2 is a more conservative program with an increase in fat and carbohydrate intake of 2% per week.

This is only 8 weeks. A true reverse diet would usually last longer. Also, keep in mind that these are just simple examples. Build your program using the guidelines above in the way that suits you best.

Example 1 - Aggressive

	Protein	Carbohydrates	fat	Total calories
Start	175	125	85	1965
Week 1	175	138	94	2092
Week 2	175	144	98	2161
Week 3	175	152	103	2234
Week 4	175	159	108	2311
Week 5	175	167	114	2391
Week 6	175	175	119	2476
Week 7	175	184	125	2565
Week 8	175	193	132	2658

Example 2 - Cautious

	Protein	Carbohydrates	fat	Total calories
Start	175	125	85	1965
Week 1	175	138	94	2092
Week 2	175	140	95	2119
Week 3	175	143	97	2148
Week 4	175	146	99	2177
Week 5	175	149	101	2206
Week 6	175	152	103	2236
Week 7	175	155	105	2267
Week 8	175	158	107	2298

Reverse diet vs. traditional mass building

Start today to build the body you want tomorrow. If you want to build kilos of muscle, try reverse dieting instead of haphazardly eating more than your body can use. You'll end up muscular and strong, but you'll stay lean at the same time.

Let the games begin.

By Benjamin Johnson

Source https://www.t-nation.com/diet-fat-loss/how-to-bulk-and-keep-your-abs

Mar 12, 2018 Gigas Editorial approx. 16 min

Determining the optimal protein intake for muscle growth

Natural bodybuilder Cliff Wilson takes a closer look at the so-called "Protein Change Theory" and how you can adjust your current protein intake to match your current level of development.

An examination of protein change theory and the upper limit of protein intake

There is a question that has been asked time and time again over the years by both scientists and lay people alike, and the answer to this question is still not really conclusive. No, this is not a question about the meaning of life? There are more important things to think about. What people really want to know is "How much protein should I eat to build muscle?"

The answer to this question will vary depending on who you ask. I've heard all these answers before. Some say 2.75 grams per kilogram of body weight, others say 2 grams per pound of body weight and then there's the ever popular answer that says you should eat 2 grams of protein per kilogram of body weight. These are drastically different numbers, but where do they come from and which is the right one - who should you believe?

There are many studies that have set out to find out exactly how much protein is needed for optimal growth. Unfortunately, the scientific community has had answers in the past that have been just as varied as the numbers from the bodybuilding community. Different studies show different rates of muscle growth with drastically different levels of protein intake. How can this be?

Well, recent research shows that protein intake is not as clearly definable as many believe. What does this research say about optimal protein intake? The simple answer might just be this...more than you are currently consuming.

Protein Spread and Protein Change Theories

In a recent study review published in The Journal of the International Society of Sports Nutrition, Bosse and Dixon examined protein spread and protein change theories. This is an excellent review that not only provides explanations for the inconsistent results of different studies on protein intake, but also gives insight into the way we should look at protein intake in general.

Protein spread theory states that in studies of protein intake during intervention, there must be sufficiently large percentage differences in protein intake in grams per kilogram of body weight per day between groups for differences in muscle growth and strength gains to become apparent (1).

When studies compare high protein intake to low protein intake, the difference in the amount of protein consumed between the low protein intake group and the high protein intake group is not large enough to show a significant benefit of supplemental protein. This helps to explain some of the inconsistencies in studies of protein intake.

The protein change theory is what the average bodybuilder/exerciser should be most interested in. Protein change theory states that for gains in strength and muscle mass, there must be a significant increase in protein intake from habitual protein intake to protein intake during the study (1). This means that a sufficient variance (protein spread) must be ensured, and it must also be ensured that the subjects consume significantly more protein than before the start of the study.

This review draws data from many different studies and shows that the results are not as chaotic as they may appear at first glance. This review presents the most convincing argument yet for protein spread and protein change theories. I can only warmly recommend everyone to read this review for themselves.

Although both protein spread and protein change theories are significant, I would like to draw your attention to the protein change theory as it has the most relevance in terms of practical applications and also tells us how our bodies respond to protein and amino acids.

The Protein Change Theory

The protein change theory shows that the human body can basically get used to a given amount of protein and that additional protein is needed to further stimulate anabolism. When it comes to protein intake, one cannot simply compare grams per kilo per day. Rather, changes from baseline need to be considered.

For example, let's say we have two completely identical bodybuilders who both weigh 200 pounds (about 90 kilos). Our first bodybuilder has a history of consuming 200 grams of protein per day. Our second bodybuilder has consumed 275 grams of protein per day.

Let's assume that our first bodybuilder increases his protein intake to 275 grams per day. Our second bodybuilder leaves his protein intake at 275 grams per day. As you can see below, both of our bodybuilders consume the same amount of protein. The main difference is that there is a difference in the percentage increase in protein intake - and protein change theory tells us that this is important.

Base protein intake and % increase in protein intake

Bodybuilder #1 - 200 grams  275 grams 37.5%
Bodybuilder #2 - 275 grams  275 grams 0%

Although these two bodybuilders are completely identical in every way and consume the same amount of protein, the bodybuilder with the largest increase in protein intake will likely build muscle at a faster rate.

However, there is one thing to note about this example. Even though the first bodybuilder is likely to start growing at a faster rate, it won't stay that way forever. The body will eventually begin to adapt to the higher protein intake and the rate of anabolism will slow down. This explains why people with similar protein intakes have different rates of muscle growth over a period of time. The protein change theory demonstrates metabolic adaptations in pure culture.

Metabolic adaptations

Human metabolism involves a myriad of chemical reactions in the body and is astonishingly complex. Protein Change Theory requires that we take metabolic adaptations into account when determining optimal protein intake. In previous articles and videos I've gone into more detail on the topic of metabolic adaptations in relation to fat loss, but these metabolic adaptations are also a determining factor in muscle growth and protein intake. The body will ALWAYS strive for homeostasis regardless of the circumstances.

One thing that very few people take into account is that the human metabolism is not static. There are many things such as size, age, gender and certain hormones that affect metabolism that are out of our control. Even things we can control such as calorie and macronutrient intake, physical activity and body weight/fat-free body mass cause the body to make changes to the metabolic rate in order to achieve balance. A common belief is that the body acts almost like a bank where we can deposit and withdraw calories. The typical "calorie intake vs. calorie expenditure" argument in relation to fat loss and muscle growth is a perfect example of this view. This reasoning states that we need to consume more calories than we consume to lose weight and that we need to consume more calories than we consume to gain weight.

The truth is that this is only part of the picture. The human body is less like a bank and more like a stock exchange. We can make deposits and withdrawals, but the market is subject to fluctuations related to what is put in and what is taken out, As with the stock market, we would need to consider the status of the market before deciding what to deposit or withdraw. Many people cannot yet understand how protein can be the subject of metabolic adaptations in the body. The general opinion regarding protein is that you simply need to ensure that the body has sufficient amounts of amino acids available to build muscle. While this is true, it's not the whole story when it comes to protein and oversimplifies the role of amino acids and proteins in the body.

Protein and amino acids as signaling molecules

You've probably heard it a million times by now - proteins are made up of amino acids and amino acids are the building blocks of muscle tissue...etc., etc. I've read this phrase a million times in magazines and articles. This is usually where the information about amino acids ends in most articles. This misleads many people into thinking that there is some magical amount of protein that is sufficient or optimal. If amino acids are only used as substrates, then this would lead us to think that you simply need to supply enough substrates to get the job done. However, it doesn't quite work like that.

While it is true that amino acids have long been viewed simply as substrates for protein synthesis, it has recently been shown that they also act as modulators of intracellular signal transduction pathways, typically associated with growth-promoting hormones such as insulin and IGF-1. This means that certain amino acids not only serve as substrates for protein synthesis, but also regulate this process (2). This is particularly true for the amino acid leucine and its regulation of the mTOR pathway. If amino acids are signaling molecules and not simply substrates, then this will make them the subject of metabolic adaptations by the body. The body appears to become less sensitive to the anabolic response of amino acids over time, so more protein will be needed to drive further changes. This means that optimal protein intake is no longer a static number.

Protein synthesis and net anabolism

This is still not the whole story of protein intake. While amino acids act as modulators of protein synthesis, there is a limit to the amount of protein synthesis that can be stimulated, so there must be another way in which protein can signal growth. Several studies have shown that stimulation of the fractional rate of muscle protein synthesis reaches its maximum value with a protein intake of only 20 to 30 grams. (3).

When trying to determine what is best for muscle growth, it is foolish to look only at the rate of protein synthesis. A protein intake that is above the maximum amount needed to stimulate protein synthesis can still be beneficial. A common belief among bodybuilders is that if you consume too much protein at once, the excess amino acids are simply wasted. This is quite silly when you think about it. Before modern times, humans did not have access to a steady supply of protein. Homo sapiens would occasionally kill an animal and then stuff themselves to the limits of their intake with meat.

There was no way to put protein aside and save it for later, our ancestors had to eat it immediately. It would be quite inefficient for the body to waste these amino acids, as days could pass between meals with significant protein content at these times.

Overall muscle growth is not simply the result of protein synthesis. Instead, we need to look at net anabolism. To determine net anabolism, we need to look at both protein synthesis and muscle protein breakdown. Contrary to what you might think, the body is in a continuous state of synthesis and breakdown. When synthesis outpaces protein breakdown, we speak of anabolism and when protein breakdown outpaces synthesis, we speak of catabolism.

Additional protein intake after a maximum rate of protein synthesis has been reached can still increase net anabolism by reducing protein breakdown rather than by further increasing the rate of protein synthesis. When protein is consumed in large amounts, the rate of protein synthesis begins to increase - but only up to a certain point. Once the maximum rate of protein synthesis has been reached, intracellular amino acid levels will begin to rise.

If protein intake continues to increase, overall anabolism will continue to increase without a corresponding increase in protein synthesis rate. This response appears to come about because the continuous increase in intracellular amino acid levels sends a signal to the body that it should limit the rate of protein breakdown (4).

The reason this signal reduces protein breakdown is believed to be based on the action of insulin and has no upper limit, as protein breakdown continues to decrease with each increase in protein intake (5, 6). This occurs with a single protein meal, so it is realistic to assume that this applies to every protein meal throughout the day. This not only shows that additional daily protein intake will lead to muscle growth, but also that there is no upper limit to how large a single serving of protein can or should be. In other words, anyone who says you can't consume more than a certain amount of protein during a meal is wrong.

Key messages and implications

The Protein Change Theory provides some interesting key messages and implications regarding protein intake. Let's examine the three most important key messages from this new research.

There is no upper limit or maximum amount of protein above which further increases in protein intake will not lead to further growth

We know that there is no realistic upper limit for protein intake during a meal or a day. We need to move away from the idea that there is a maximum amount of protein that is beneficial within the body. Protein intake and its effects on muscle growth are dictated by how much protein is consumed in the moment and how much protein is added to that baseline. This means that additional protein will most likely stimulate additional growth and there seems to be no point at which this is no longer true. BUT this doesn't mean you should immediately start with 600 grams of protein per day, which brings me to key message number 2.

Protein intake needs to be kept high, but adapted to your individual metabolism.

The Protein Change Theory shows that there is no fixed optimal protein intake that is right for everyone. This means that there is no magic amount of grams of protein per kilogram of body weight that could be used as a scheme for everyone. Although on the surface it may seem like more protein is always better, this is not necessarily the case. It is important to keep in mind that nothing in human metabolism is isolated and that everything works in relation to everything else. Different people will have different macronutrient requirements and it is important to remember that carbohydrates and fats have their own benefits in terms of performance. If protein intake is too high, then carbohydrate and fat intake must be kept unacceptably low to prevent calorie intake exceeding calorie needs.

In the long run, this will ultimately hinder muscle growth. On the other hand, if protein intake is set too high without simultaneously reducing carbohydrate and fat intake, calorie intake will rise above requirements, resulting in a sharp increase in body fat levels.

People with an endomorphic body type will require a much different macronutrient composition than those with ectomorphic qualities. So the goal for each metabolic type should be to consume as much protein as possible without exceeding your calorie needs and without compromising the necessary intake of other macronutrients.

I realize this is quite vague, but learning a little more about individual metabolism is not an easy process. When I work with clients, it can take several weeks for them to really know their metabolism.

Protein intake may need to be slowly increased over the course of a bodybuilding career If the protein change theory is true, then the implication is that a trainee's average protein intake should be increased over time. Since the body appears to become less sensitive to the effects of amino acids over time, it would be plausible to consume higher and higher amounts of protein to continue to stimulate growth.

However, this does not mean that you should consume 1000 grams of protein when you are in your fifties. An increase in protein intake should not interfere with the intake of other necessary macronutrients, but a slight increase in average protein intake over the course of a bodybuilding career might be a good idea.

And what next?

It should be noted that there are many other factors regarding protein intake that influence muscle growth. These include the protein sources chosen, the timing of protein intake and the amino acid composition. These topics open the door to other complex processes that could be the subject of separate articles. For now, we can use the new information to adjust our protein intake accordingly. Plenty more research is needed, but our knowledge of protein and amino acids has grown dramatically over the last few years. The protein change theory is still a relatively new idea and the details are not yet fully known, but ideas like this could help us better understand protein intake as a whole. Each new discovery makes things clearer for those of us in the bodybuilding world. Who knows, maybe in a few years we will know everything there is to know about protein and amino acids. Then we can finally address the question of the meaning of life.

References

J. Bosse, B. Dixon. Dietary protein to maximize resistance training: a review and examination of protein spread and change theories . J Int Soc of Sports Nutr 2012, Published: September 8, 2012
S.R. Kimball, L.S. Jefferson. Role of amino acids in the translational control of protein synthesis in mammals. Seminars in Cell and Developmental Biology; 2005 Feb; V. 16 Issue 1, p. 21-27
Symons TB, Sheffield-Moore M, Wolfe RR, Paddon-Jones D. A moderate serving of high-quality protein maximally stimulates skeletal muscle protein synthesis in young and elderly subjects. J Am Diet Assoc. 2009 Sep;109(9):1582-1586PubMed PMID:19699838. Pubmed Central PMCID: 3197704. Epub 2009/08/25. Eng
Wolfe RR, Miller SL. Amino acid availability controls muscle protein metabolism. Diabetes Nutr Metab. 1999 Oct;12(5):322-328PubMed PMID: 10741346. Epub 2000/03/31. Eng
Pennings B, Groen B, de Lange A, Gijsen AP, Zorenc AH, Senden JM, et al. Amino acid absorption and subsequent muscle protein accretion following graded intakes of whey protein in elderly men. Am J Physiol Endocrinol Metab. 2012 Apr 15;302(8):E992-E999PubMed PMID: 22338070
Elango R, Humayun MA, Ball RO, Pencharz PB. Protein requirement of healthy school-age children determined by the indicator amino acid oxidation method. Am J Clin Nutr. 2011 Dec;94(6):1545-1552PubMed PMID: 22049165

Mar 05, 2018 Gigas Editorial approx. 19 min

Uncompromising nutrition for more muscle

People hate the topic of nutrition

What I mean by this is that they don't find nutrition-related topics as exciting - at least not as exciting as hot, new exercise programs. I know this because I used to be no different. I loved training hard and reading about new exercises and techniques, but I wasn't really interested in nutrition. I thought that nutrition was something boring. Instead, I wanted to read about the latest Bulgarian biceps mass program. You know, the stuff that's fun. That was a big mistake.

Nutrition plays a much bigger role in building muscle than I ever thought possible. In short, the foods you eat make a difference. You can't make up for bad eating habits with training. So if your progress has stalled, then your diet and supplement approach could be to blame.

With this information in mind, I asked some of the leading nutrition and supplement experts about a few hot topics and compiled their answers into practical information you can put into action today. Sound cool? Well, let's get started.

Aminos at midnight

"Wake up in the middle of the night and drink a protein shake."

I'd bet you've heard this before. The idea behind this advice is that during the night, when our body runs out of energy, we lose some muscle mass. To prevent this, you're supposed to take a few amino acid tablets or even a protein shake in the middle of the night to maintain your muscles and maybe even build some more muscle mass.

But does this work in practice? And if it does work, will the effect be strong enough to produce noticeable gains? How strong would the effect be if an exerciser took a handful of aminos or a protein shake every night for, say, six months? We asked the experts. "I don't believe in this," said elite strength coach Charles Poliquin. "Sleep is for sleeping. As soon as you wake up for more than 3 seconds, you mess up melatonin production and melatonin is part of the hormonal cascade that builds muscle. In addition to this, the digestive system is designed to rest at night."

And what about taking a handful of amino acids before bed? Poliquin said, "A lot of people find this too stimulating and wake up in the middle of the night." Instead, the best thing you can take before bed is something that will keep your blood sugar levels steady. Casein - a slow-digesting protein - is a good choice here.

It's a blow against middle-of-the-night meals. Next, we asked Christopher Mohr, PhD, RD. "An optimal sleep schedule is more effective than disrupting sleep to gorge on a few amino acids," he said. "There is very solid data on sleep quality, hormone levels and their effects on the body. Most exercisers don't get enough quality sleep anyway, and eight hours of restorative sleep will do more for recovery and regeneration than disrupting sleep to swallow a few aminos." Okay, and what about eating before bed? "If you're really worried about this," Dr. Mohr said, "eat some cottage cheese and some raw nuts - two slow-digesting food options - as a pre-bedtime snack."

Mike Roussell, nutrition expert and PhD student in nutritional science added: "I think the effects are more minor than most people would admit." From a muscle-building perspective, you'll benefit much more from undisturbed sleep than from an amino acid boost you get from a middle-of-the-night snack. People don't usually get enough sleep anyway, so you shouldn't forcibly interrupt what little sleep you do get to get some protein. Okay, so setting your alarm for 3am to get some aminos or protein is not a good idea, but what if you wake up at night anyway because you have to go to the toilet? Can you take some "bonus nutrients" in this situation to prevent any possible catabolism?

Roussel said, "Even though the effect will probably be very small, I'm always in favor of doing a lot of little things that add up to a bigger effect. So if you're waking up at night anyway, it can't hurt to take some BCAAs or a protein shake with added leucine." Lastly, we asked Dr. Lonnie Lowery, who cautioned us that all of this is quite speculative given the lack of data obtained with healthy people training with weights. However, he noted that glucose tolerance drops at night while we sleep, so BCAAs or a small protein shake with 10 to 20 grams of protein could be beneficial when you're waking up anyway.

"This snack provides muscle-sparing amino acids that won't provide too many calories and also won't spike blood sugar levels at a time when muscles are more insulin resistant," he said. Like Poliquin, Dr. Lowery felt that some "rest" may be necessary for the digestive tract.

Conclusion: Based on these opinions, what is the final answer? Well, we always encourage experimentation as everyone reacts differently, but here is some general advice:

Don't purposely wake up in the middle of the night just to grab a protein shake or some BCAAs. The benefits of undisturbed sleep outweigh the benefits of late night eating.
If you wake up anyway because you have to go to the bathroom or let the dog out, then a small protein shake (half a scoop to a scoop of protein powder) or a serving of amino acids (e.g. BCAAs) won't hurt. Simply place a glass of water and the amino acids on your bedside table or in the bathroom. If you opt for the protein shake option, place the powder in an empty glass with a spoon. Simply add some water at night and drink the mixture. Another option is to mix a small protein shake with some ice and place it on your bedside table. However, don't do any of this if it will disturb your sleep.
A better method than eating in the middle of the night is to choose your last meal before bed intelligently. Consuming a casein-rich meal such as cottage cheese or a casein protein shake will prevent any potential night-time catabolism if you eat a good breakfast containing an adequate amount of protein when you wake up. (The risk of muscle catabolism usually results from skipping breakfast, not from skipping a meal at 3am. So just drink a casein protein shake with 2 scoops of casein protein powder 30 to 60 minutes before you go to bed. Mix this shake with as little water as possible so that you don't have to go to the toilet too often at night. Mixing the protein powder into a thick pudding (lots of ice, very little water) is a good idea.

Those who are dieting and strictly controlling every single calorie should have some BCAAs right before going to bed - and right after waking up in the morning. Although Poliquin says that a pre-bedtime amino acid intake might disrupt sleep, we believe that most people will have no problems with a moderate dose. Will all this lead to more muscle? Well, at least it can't hurt, as long as it doesn't interfere with sleep. But in reality, you probably won't atrophy during the night anyway.

As long as you eat a good, protein-rich breakfast when you wake up, you probably don't need to panic about nocturnal catabolism. If you really want to get pedantic about nutrient timing, then you should focus your efforts on nutrition around training. It's at these times that your diligence and consistency will have the biggest impact.

The truth about taurine in energy drinks

Taurine: It's the standard ingredient in pretty much every energy drink. But what is taurine and what does it do?

According to Wikipedia, it has not been proven that taurine provides energy. So why is it in energy drinks? There are some conspiracy theories that taurine is actually an energy robber, included for the sole purpose of causing an energy slump so you need that next Red Bull. If you look at the popularity of energy drinks, taurine might be the most widely used supplement on the planet - and yet most people don't even know why it's in most energy drinks, or what it's supposed to do for energy.

So let's find out. First, we asked Dr. Jonny Bowden. "Taurine is an important conditionally essential amino acid and its levels are definitely reduced in hard-training athletes. But the idea of adding this amino acid to a drink to give you extra energy is absolute nonsense," he said.

To dive deeper into the science, we asked Dr. Lowery our question. He noted that energy drinks containing taurine also contain other ingredients such as caffeine or even creatine and that this dilutes the research. "A Danish study review looked at nine years of research from the National Library of Medicine's database and concluded that the energy-boosting effects of most generic energy drinks are mainly based on caffeine. They concluded that the "lesser-known ingredients" of energy drinks - including taurine - need further investigation."

Dr. Lowery told us about another study published by Hoffman and colleagues in JSCR that showed an increase in total repetitions, as well as greater insulin and growth hormone release after squats, when a supplement containing taurine was consumed before exercise. But this supplement also contained creatine, BCAAs and caffeine among other ingredients. Again, no clear conclusion can be drawn. Mike Roussell added: "With all the compounds you can put in an energy drink, I'm not sure why so many companies have chosen taurine. A recent article that looked at a whole range of amino acids and their functions listed the main functions of taurine as "an antioxidant effect, a regulation of cellular redox status and an osmolytic effect". There was no mention of an energy-providing effect." And what about the conspiracy theories? Roussel said, "A 1996 study found that 6 grams of taurine per day led to lower norepinephrine excretion, which the scientists said implied a suppression of the sympathetic nervous system." Isn't that the opposite of what we are trying to achieve?

"Red Bull has been shown to improve performance and mental function, but I would say that these effects are based more on the caffeine and sugar it contains than on other ingredients."

So what is taurine good for?

Taurine is found in muscles in large quantities and it acts as an osmolyte, which means it could have cell volumizing effects similar to creatine. However, Roussel noted that if you want to spend money on supplementing with specific amino acids, you should choose leucine rather than taurine. Bottom line: Most energy drink manufacturers probably put taurine in their drinks simply because Red Bull did it first and the drink became a commercial success. When it comes to marketing, some companies prefer to be on the safe side and copy the top dog rather than develop something of their own. This is seen as a risk by many manufacturers. And even if Red Bull addicts say idiotic things like "I need my taurine in the morning", they are probably just feeling the effects of good old caffeine.

Taurine may have some benefits for some hard-training athletes or bodybuilders, but it plays a minor role compared to high-potency amino acids like L-leucine.

'Maintaining' muscle mass after a mass-building phase

Before you start a fat loss diet, you should try to maintain the weight you gained during the mass gain diet for a while so that the new muscle gains "stick". That's the advice you'll often hear on bodybuilding forums, but is there any truth in it? And is it an own goal to go on a weight loss diet practically overnight? Let's let the experts have their say.

"I don't see any efficiency in staying fat for a few weeks to 'keep muscle,'" said Mike Roussell. He added, "I'm amazed that people still believe that they will lose muscle during a fat loss plan. The field of fat loss has evolved to a point where people losing muscle while dieting is the exception and not the rule.

"If you're a reader of this site and you're still losing kilos of muscle while dieting, then you should be smacked over the head with a big laptop because you're clearly not applying what you're reading! If your fat loss program is metabolically demanding and your diet is low in carbohydrates and includes adequate amounts of protein (and only added amino acids for good measure), then you will not lose muscle while dieting - period."

Dr. Mohr agreed, noting "More important is how you lose that fat. There's no scientific evidence that muscle 'sticks' if it's been there longer. If your mass is really lean body mass and not fat, then it will stay there." And the following seems to be important: the loss of real muscle mass vs. the perceived loss of muscle mass. On a lower-carb diet, the dieter may experience a temporary loss of muscle glycogen that leads to an unsatisfactory pump in the gym, but this is not a loss of muscle mass.

Many bodybuilders also panic that they might lose some upper arm circumference when they go on a diet, but fat is also stored in the arms. If all you lose is fat, then your arms will look more muscular in the long run - always assuming there is some muscle underneath the fat. Hey, fat people have a big upper arm circumference... but they don't look like they're working out. The most important thing is not to be too swayed by the sheer numbers. A large chest is great - but not if 10 centimeters of it is a layer of fat that gives you the appearance of a saggy chest instead of powerful pecs. When discussing maintaining muscle mass, it's important to keep in mind the ratio of true lean muscle mass to fat mass.

One message we've gotten from our experts is that a fat loss diet doesn't have to result in muscle loss if it's done correctly. "Properly" means a reduction in calories, but not an insanely high reduction. It means you're still eating plenty of protein and supplementing with muscle-preserving supplements. A fat loss diet also means that you don't forget the nutrient drinks around your workout, whose additional carbohydrates will not lead to fat storage if consumed in the time frame around a training session with weights. Proper nutrition around your workout can greatly help in maintaining your muscle mass during a diet.

And what if you go from a higher calorie intake to a lower calorie intake very quickly - e.g. from a mass-building phase directly to a dieting phase? Roussell said, "In terms of going directly from a mass-building phase to a fat-loss program, I've never been a big fan of very drastic changes in calorie intake. "For example, if you eat 4000 kcal on Sunday and then start with 2000 kcal a day on Monday morning, that's stupid because you could probably start losing weight on 3250 to 3500 kcal. Change your training program so that it is metabolism based, reduce your calories a little and see what happens. If you lose fat while eating 3250 kcal per day, would you rather only eat 2000 kcal per day?" His recommendation? "Go slowly on your fat loss diet," Roussell added. "Focus on what is the highest amount of food you can eat while still losing fat, not how little you can eat without wanting to hang yourself." Dr. Mohr agrees with this slow transition approach: "Diet, but diet smart. Don't go from 5000 kcal one day to 1200 kcal the next. Sure you'll lose a lot of mass this way, but certainly not just body fat." But Dr. Lowery thinks a little differently about these issues. "The concept of a (new) body mass set point has been around for years and it's no doubt driven by genetic and hormonal factors. I wish I could say that someone should maintain their weight for X months (or years) before trying to make a dramatic change, but as far as I know there is no definitive data on the subject."

# Even though Dr. Lowery is a scientist and doesn't like to speculate without data, we asked him to do just that. His response: "I think the idea of overdoing it a bit with the mass gain cycle and then 'growing into the new weight' over several months is interesting. My own mesocycles have grown to six months for similar reasons (more complete and hopefully permanent adaptations)." "You could say the same thing about dieting." Dr. Lowery added. "Without body mass losses of over 10% (say 15 to 20 pounds), it might be best to maintain the new body weight for many months before trying to go further. This is just a pragmatic suggestion based on what I've seen in clients/patients and what I know about endocrinologic changes."

From this point on, the topic can become theoretical and controversial. Dr. Lowery noted that even the scientists disagree with each other. And this is likely based on human variability. One factor could be where you were physically when you started your mass-building phase or your fat-loss phase. "Progress during a mass-building or dieting phase might depend on your specific body composition at the beginning - not how long you maintained that state," Lowery said.

The concept of "body composition memory" - fat vs. muscle mass at the beginning of a phase of change influencing subsequent progress - has been around since at least the nineties (see research by Dulloo and Forbes) "Some scientists report that excess body fat is oxidized first during dieting (i.e. fat people lose more fat and less muscle mass than leaner people when they start dieting). This could also apply to "excess" muscle mass (i.e. people with a lot of muscle mass lose more protein than people with less muscle mass)," Lowery said.

Based on these ideas, should you go on a strict diet after a mass-building phase during which you've gained both muscle mass and body fat? "It totally depends," Lowery said. "You'd be fatter at the start of the diet, which might help, but you'd also likely have less fat-burning machinery (e.g. mitochondria)." "There are other divergent interpretations among speculative gurus who say that a dieting phase should begin in a fairly lean state. This confusion is based on genetic and hormonal differences between different people." With our heads already on the verge of bursting, we asked Dr. Lowery to get a little more specific. "I wish I could be more specific, but nutrigenomics is a reality," he replied. "Not everyone builds well or loses fat well. That's why any plan someone creates strictly based on your starting body composition is largely speculative. You have to figure out for yourself how well you respond to a mass-building plan or a diet plan and whether there should be a maintenance phase in between."

Lowery then expressed an opinion that is shared by many nutrition and hypertrophy experts: Don't get too fat during mass-building phases - especially if bodybuilding is your goal.

Summary

Most, but not all, experts agree that there is no reason to "hold" total body mass after a mass-building phase in order to get the new muscles to "stick". However, a slow transition to a dieting phase is better than going straight from a large calorie surplus to a large calorie deficit. Lower your calorie intake slowly
Your results may vary. The guy who diets down from 30% body fat to 15% body fat is less likely to lose muscle during the diet than another who diets down from 10% body fat to 6%. Similarly, the very muscular, steroid-free bodybuilder will probably need to approach fat loss more intelligently than a bodybuilder who has less muscle mass. The use of supplements such as L-Leucine will help you to ensure that your muscle mass is maintained. Try four 5 gram servings per day with meals. However, due to genetic variation, ultimately the only way to find out what works best for you is to try different strategies.
Don't get too fat in the first place and you don't have to worry too much about any of this. Always remember that a high calorie surplus will not help you build muscle faster than an ideal calorie intake. Such a surplus will only help you build fat and that's probably not the kind of mass you're after).

The 'energy effect' of superfoods

Superfood blends have been available on the market for some time and people report a feeling of clean energy when using these products. They would not describe this as a stimulating effect but rather a general good feeling. Certain types of superfoods may contain minimal amounts of naturally occurring caffeine, but these amounts are so small that they cannot be responsible for this feeling of energy.

So what is the cause of this? We asked the experts:

"Most of us are so lacking in nutrients that it makes sense that we feel better when we eat 'clean' foods," said Dr. Jonny Bowden. "Superfoods are really good products that contain health-promoting bioactive compounds such as anthocyanins and phenols. Feeling energized is hard to measure scientifically, but I'm not surprised when people feel better when they eat something healthy." This makes sense and perhaps we are naturally meant to feel energized and good when we are well nourished or even over nourished. Most of us don't feel that way because our diets lack these powerful foods. Lowery added that some of these superfoods contain methylxanthines, which have an energy-boosting effect. Berries and green tea, which are often included in superfood supplements, have cognitive and neural/motor benefits.

"In fact, blueberry, spinach and dried strawberry extracts have been shown to not only prevent but even reverse neuronal decline," Dr. Lowery said. "I think these factors likely have something to do with the feelings of increased energy, improved mood and enhanced cognitive function that many superfood users report."

Conclusion: Foods can have drug-like effects. Some of these effects, such as a more positive mood and mental stimulation, can be noticeable with superfoods.

By Chris Shugart
Source https://www.t-nation.com/supplements/hardball-nutrition-for-muscle

Feb 28, 2018 Gigas Editorial approx. 13 min

10 diet mistakes that men make & how to prevent them

Lose fat, not just weight, by learning to avoid the most common diet mistakes like eating the "wrong" healthy foods, over-restricting calories and choosing the wrong foods.

1. you ignore the obvious

Men tend to look for obscure missing components in their diet and supplementation instead of taking a step back and analyzing what the real issues might be. Many would rather google for the latest fat loss diet than come to terms with the very real possibility that their eating habits absolutely suck.

You're ignoring the possibility that it could be the 12 beers you're downing every Friday night after work during happy hour. And it couldn't possibly have been the 4 frozen pizzas you ate over the course of the week.

You read somewhere that snacks are good for you, so you nibble on salted nuts and fat-free salted pretzels all day long. "That's not the problem," you think. It must be the fact that you're not using a fat burner...

You already know what your vices are. Stop pretending they don't matter. It always fascinates me how much men know about what they should be doing in terms of their diet, but simply don't do it. You have to stop being so damn lazy. Sometimes we just need a kick in the butt to wake up and get things on track.

The solution: Be honest with yourself. Controlling and writing down what you eat is the best way to solve this problem. You can't control what you don't write down. This will give you an overview of what you are really eating compared to what you think you are eating.

2. you are eating the "wrong" healthy foods

You have been lied to.

The main goal of big food brands in supermarkets is to sell the foods that appear to be healthy. The reason for this? It's trendy to be healthy these days. If something is considered trendy, people will spend money on it.

More often than not, these foods are packed with sugar. But these companies will never tell you that. They've gotten so clever that they even put these little sugar delights in a healthy-looking, natural package.

Go to a supermarket of your choice and take a look. Everything is labeled as natural, organic, gluten-free, fat-free, heart healthy and high in fiber. These foods are typically low in nutrients and have no substantial nutritional value.

At best, they will make you feel cozy and warm. You think you're buying a healthier version of a candy bar by replacing it with a fiber bar. Guess what? All of these foods can make you fat and have devastating effects on your diet and your body.

The solution: Eat real food. If you're fixated on getting nutrients by buying fiber bars and whole grain cookies, we've got news for you: you can get all those nutrients without the processed junk at a fraction of the price in the form of REAL food. Ditch those "fake" health foods and focus on foods that don't contain 27 ingredients.

3. you are fixated on losing weight

When a man says he wants to lose weight, what he's really saying is that he wants to lose fat. No man wants to be frail, scrawny and weak. But with a "weight loss" mindset, that's exactly where you're headed.

Muscle is what makes your body look solid, chiseled and athletic. The problem is that if you have a "weight loss" mindset, the scale won't tell you how much of the weight you've lost is fat and how much of the weight is muscle. So you'll probably consider it good news if you lose a few pounds.

But not all weight loss is good, this is the reason men get frustrated. They lose some weight, but they still don't look any better. In some cases, they even look worse. This is because when you lose fat, you will also lose a disproportionate amount of muscle mass. Getting skinny should not be the goal. Not being fat is your goal.

The solution: If you want to lose body fat and maintain your muscle mass or even build additional muscle mass, you need to train hard. And therefore you will need more protein than a physically inactive person. As a baseline for protein intake, you should consume at least 2 grams of protein per kilogram of body weight per day.

4. you are not eating enough

A very large reduction in total calorie intake to induce fat loss is a common practice. This is a well-known problem for women, but men also make this mistake.

It is a well known concept that you will lose weight if you eat less. But remember, we're not necessarily out to lose weight. Heck, with some simple manipulation of water balance and carbohydrate restriction you can easily lose up to 5 kilos of weight. But as soon as you add water and carbohydrates back into your daily diet, you'll gain that weight right back. Although reducing your overall calorie intake is a step in the right direction, the two most common problems I see with this approach are the following:

Calorie intake is reduced too much
Not consuming adequate amounts of the right macronutrients

A good general rule is to start by reducing your calorie intake by 200 kcal per day. This will allow a sufficient calorie deficit to induce fat loss, while you will still have enough energy for physical activity and maintaining your lean muscle mass.

This is, of course, assuming that you are already eating enough to maintain your normal body weight. This amount is considered your daily calorie expenditure.

If we are trying to improve our body composition, we should also focus on building some lean muscle mass. As mentioned above, to achieve this you need to consume adequate amounts of protein. Two grams of protein per kilogram of body weight is the baseline for building lean muscle mass.

The solution: Don't eat like a birdie. If you do, you will look like one. Two grams of protein per kilogram of body weight and about 20 to 25% of your daily calorie intake in the form of fat is a good starting point. The rest of your calorie intake should come from carbohydrates.

5. you drink too many caffeinated soft drinks

A few cans of soft drinks a week (a few means 2 or 3, not 14 to 15) probably won't hurt you if that's what you're in the mood for. But if you can't get through the day without drinking a few cans, then that's a red flag. A can of caffeinated soft drink contains about as much caffeine as an espresso. This caffeine will first give you a boost of energy, which will be followed by a slump in your energy that will leave you limp and more tired than before this caffeine boost.

A regular caffeine intake will have an increasingly weaker effect over time. Sooner or later you will develop a kind of addiction to caffeinated soft drinks. This will result in you drinking more and more of these drinks to achieve the same stimulating effect. However, consuming too many caffeinated soft drinks can lead to sleep disturbances and disturbed sleep is known to negatively affect hormones such as cortisol, which promote fat gain - particularly in the abdominal area.

If you consume low-calorie soft drinks, then sooner or later you risk suffering from the "Big Mac and Diet Coke phenomenon". People start drinking light drinks and this activates a mental trigger. They think that they can now eat anything they want because they are saving calories by drinking light drinks.

Countless people eat a diet high in fat and sugar while drinking light drinks. In addition to this, many start drinking light drinks when they start to put on weight as they hope this might help. However, if the lifestyle and behaviors responsible for weight gain do not change, then switching to light drinks will not help much. It's not the consumption of light drinks that makes you fat, it's the typically related behavior that people develop who make light drinks a regular part of their diet.

The solution: Be a man and stop drinking so much of this junk. If you have a serious problem with this, limit your consumption to one can a day or choose better sources of caffeine such as organic coffee or green tea.

Keep in mind that caffeine has a non-negligible half-life in the body. If you consume 200 mg of caffeine at lunchtime, there will still be an average of 100 mg of caffeine in your body 6 to 8 hours later, depending on your sensitivity to caffeine.

6. you let the reins slip too much at the weekend

In men, alcohol can lower testosterone levels by up to 23%. In addition to this, your body's ability to burn fat drops by around 75% after 2 drinks. Your body becomes less efficient at burning carbohydrates and fat for energy, increasing the likelihood that the calories you consume will be stored as fat.

I'm not here to mother you. However, if you're serious about getting your body in shape, I can assure you that your weekly Vodka Red Bull or Jacky Cola orgies followed by burgers and pizza at 2am will be anything but conducive to your goals.

The solution: make a decision. Carry on as before and let your hair down at the weekend or change a few parameters in your life that will help you achieve your goals. Your decision.

7. you give up vegetables

This is a much more common problem for men than for women. It is often seen as feminine to eat salad and vegetables or drink green smoothies. It's time to put this dogma to rest.

The leanest people in the world (bodybuilders, body and figure athletes) know that a diet rich in fiber-rich vegetables plays a crucial role in achieving a lean body. Even if you don't plan to go on stage, this principle applies to you.

These types of vegetables contain tons of fiber, which slows down the digestion of food and keeps you fuller for longer. This is a key factor when you are in a calorie deficit. In addition, it is often overlooked that eating vegetables helps to control inflammation.

When you train hard, you are affected by acidosis - a condition in which your body's pH shifts into the acidic range (which is caused by both the stress of training, which is unavoidable, and the foods you eat - which you can control). By incorporating large amounts of vegetables into your diet, you will simultaneously provide your body with alkalizing foods that support your recovery and energy levels and help your body avoid a state of extreme acidosis by promoting a balanced pH level in your body.

The solution: Make it one of your goals to have a green smoothie day and also eat some vegetables with every meal.

8. you are afraid of carbohydrates

Here's the truth: carbohydrates are essential to your life. If you cut out carbs completely or follow a low-carb diet for too long, you'll go crazy (literally).

It seems like an entire industry was born out of the low-carb craze, but at the same time, we're not being taught enough about carbohydrates. The result? Carbohydrates have been demonized and branded as the bad guy that's to blame for making you fat. This is not the whole truth.

Whole foods such as rice, quinoa, buckwheat, potatoes and oats have been part of our diet for thousands of years. These foods are staples in the diets of many populations. Here's an interesting perspective to consider: ask yourself why 1.73 billion Asians who eat primarily rice and vegetables don't struggle with obesity, heart disease and type 2 diabetes as they do in the Western world.

In rural areas of Japan, China, the Philippines, Thailand and Indonesia, we see very few people suffering from the diet-related diseases that are so prevalent here. These people eat mainly carbohydrates. In rural areas of Mexico, corn, beans and squash (which are all primarily carbohydrates) make up the majority of the diet. And even these people rarely suffer from diet-related diseases.

If people in these rural areas don't have to deal with the diet-related diseases we suffer from, why do we in the West fear carbohydrates so much? It is the typical Western diet, overloaded with refined sugar and packed with unhealthy fat-making carbohydrates, that is the problem.

The types of carbohydrates that people in the rural areas mentioned live on are mainly whole, unprocessed complex carbohydrates. They contain little or no sugar and are digested much more slowly than the Oreos and chips we gorge on in the West.

The message is that carbohydrates are good for you. Bad carbs (processed carbs overloaded with sugar and fat) are the carbs that will make you fat.

The solution: Don't eliminate carbohydrates from your diet, just put less emphasis on them. In addition to this, you should know which carbohydrates you should eat and which you should eat the most of.

9. you are not drinking enough water

About 75% of all people are dehydrated. At the same time, 85% of your brain, 80% of your blood and 70% of your muscles are made up of water, which is often painfully overlooked.

Water is essential for the basic functioning of our bodies and good health. Without these two, developing a defined body is impossible.

Nutritionist and author Chris Aceto explains it this way:

"The consensus in the bodybuilding community is that large water retention within the muscles acts as an anabolic factor. This allows the muscle to maintain a positive nitrogen balance, which directly influences muscle growth.

Just like plants, our muscles need water to grow.

The solution: Drink at least your body weight * 30 ml in the form of water, which corresponds to 3 liters for a person weighing 100 kilos.

10. you follow someone else's formula to the letter

Bio-individuality cannot be ignored. Everyone is different.

Trainers and mentors have certain programs that they promote - typically because they have had quantifiable success with these programs in the past. However, this does not mean that these programs will work for everyone.

Generalization is good, but individualization is better. Some dietary rules are universal. They apply to everyone. But at some point, after the basics have been covered, you need to develop your own formula that works for you and your body.

Simplicity, guidelines and flexibility should be the foundation of your diet.

The solution: When it comes to diet and nutrition, "Accept what is useful and abandon what is useless." - Bruce Lee

Source: https://www.muscleandstrength.com/articles/10-mistakes-men-diet

Feb 15, 2018 Gigas Editorial approx. 8 min

5 types of protein powder you should try

Are you trying to increase the amount of protein you consume each day?

Maybe you should add one of these 5 types of protein powder to your supplement arsenal.

Protein powder has become a staple in any serious bodybuilder's diet due to its numerous health and post-workout recovery benefits.

If you want to get hard and defined, then you will definitely need a good protein powder.

But what kind of protein powder should you use? We'll help you make that decision in this guide.

What alternatives do you have?

There is a wide range of different types of protein powder, but each protein powder has its own individual benefits.

Some people will find one type of protein powder better than another due to different needs.

To give you a quick overview of some common types of protein powder, here is a short list including specific characteristics and benefits:

1. whey protein

Whey protein may be high in protein, but it also contains lactose - a type of sugar that occurs naturally in milk. However, the amount of lactose is reduced during processing. The amount of lactose remaining in a whey protein isolate is significantly lower than in a whey protein concentrate. People who suffer from lactose intolerance should still be careful when using whey protein (1).

Whey protein is rich in leucine, a branched-chain amino acid (BCAA) that helps in the development of muscles in the human body. It is the presence of leucine in whey protein that makes this type of protein such a good choice for supporting muscle building. Leucine is particularly effective when it comes to stimulating protein synthesis (2), which is especially true for skeletal muscle protein synthesis.

For this reason, whey protein is recommended for athletes to support faster recovery after strength training. As whey protein helps to promote muscle growth, it can also help to reduce body fat, which is primarily based on an increase in metabolic rate at rest.

When choosing whey protein, try to find a product that is made from the milk of grass-fed cows. The grass these cows eat is not contaminated with synthetic pesticides and is not fertilized with any form of inorganic, artificial fertilizers.

Why should you use whey protein?

To support muscle building: Leucine is considered the most anabolic of all amino acids. Since whey protein is rich in leucine, users of whey protein usually experience a strong increase in muscle growth.
Support weight loss: Whey protein is not only good for supporting muscle growth and post-workout recovery, but is also an excellent supplement for those trying to maintain or lose weight, as whey protein has an appetite suppressant effect.
Supporting stress relief: Whey protein contains an active component called alpha-lactalbumin, which lowers levels of the stress hormone cortisol and increases levels of the neurotransmitter serotonin, which affects mood. This leads to less stress and a lower tendency to depression.
Improving the function of the immune system: In addition to leucine, whey protein also contains the amino acid cysteine, which stimulates the production of glutathione. Glutathione acts as an antioxidant in the cells and tissues of the body. Glutathione levels are directly proportional to the immune system's ability to protect the body from disease.

2. casein

Both casein and whey protein are made from milk, but unlike whey protein, casein is not digested as quickly. The body needs more time to fully absorb this type of protein. For this reason, casein helps to reduce the breakdown of protein in the body.

This protein interrupts the absorption of amino acids so that the muscles are better protected from breakdown. However, when it comes to protein synthesis and strength, whey protein is more efficient than casein. In cases where a person's calorie intake is reduced, casein is often more effective than whey protein when it comes to body composition and muscle protection.

Why should you use casein?

It lasts longer in the body: The length of time a protein lasts in the body depends on the type of protein. The good thing about casein is that it lasts longer in the body compared to other types of protein. Since it is digested slowly, it releases a steady amount of amino acids into the bloodstream over a longer period of time.
It promotes strength: Casein is known for its anti-catabolic properties. It can double the effects of whey protein when it comes to increasing strength in the legs, chest and shoulders. When the body's muscle fibers are damaged after a training session, casein provides the body with the amino acids it needs to build stronger muscles.
It's good for your teeth: Erosion of tooth enamel is one of the reasons for visits to the dentist. Regular consumption of casein can reduce or even completely prevent such erosion. Like other dairy products, casein contains calcium, phosphate and hydroxides, which help to strengthen teeth.

3. collagen

Collagen is better known as an ingredient in beauty products and anti-aging solutions. This is due to collagen's ability to maintain the strength and elasticity of different types of tissues in the body.

Collagen is a type of protein that is naturally produced in the body. This protein is found in the skin, joints and muscles. The amino acids found in this protein include lysine, proline and glycine. These amino acids help to keep the skin and hair healthy.

Collagen's ability to keep the body's tissues elastic and strong is the reason why this protein is essential for joint and muscle regeneration. This type of protein is especially recommended for older people who want to reverse signs of aging.

Why should you use collagen?

To promote healthy bones: Daily consumption of collagen peptides can promote bone metabolism. People who suffer from diseases resulting from a lack of calcium can benefit from collagen as it stimulates the cells responsible for bone growth.
Promote balanced hormone production: Amino acids such as arginine, glutamine, glycine and proline are needed for balanced production of hormones in the body. Collagen is rich in these amino acids. This protein also inhibits the production of cortisol - a stress hormone.
Supporting healthy digestion: Collagen promotes the production of hydrochloric acid in the stomach, which promotes easier digestion. Collagen also absorbs water, helping to move food into the digestive tract.

4. insect protein

Insect protein is not really the first choice for some people. Not everyone can handle the idea of eating insects as a source of protein when there are alternatives. Despite this fact, many people are beginning to realize the benefits of insect protein.

Insect protein is typically available in the form of a multivitamin powder. It contains twice as much protein as beef. Cricket protein is considered a highly nutritious type of insect protein as it contains iron, magnesium, zinc and omega-3 fatty acids.

Why should you use insect protein?

It provides the necessary nutrients: the amount of protein found in raw beef is equivalent to the amount of protein found in grasshoppers and grasshoppers. The protein, calcium, zinc and iron found in animal-based products comes mainly from insects.
It poses less of a health risk: Due to the distance between insects and humans, there is less chance of insects transmitting diseases. Livestock such as cows are still susceptible to unknown diseases despite the precautions used by humans.

5 Vegan protein

Vegan protein usually contains protein from peas, soy, amaranth and other proteins found in plants. The main disadvantage of this type of protein is that the amino acids it contains usually do not fully cover a person's necessary protein intake.

Vegan protein is not as high quality as other types of protein available. This is the reason why whey protein and casein protein are preferred by many.

Why should you use vegan protein?

It has anti-inflammatory benefits: Vegan protein is a good source of chlorophyll. This results in anti-inflammatory benefits. Hemp protein in particular provides these benefits even for people who suffer from food allergies
Reducing blood pressure: The least allergenic vegan proteins, such as hemp protein and brown rice protein, contain minerals, vitamins and fiber that lower cholesterol and blood pressure.

Conclusion

There are different types of protein powder for different needs. Factors such as price and protein source should also be considered when choosing the right protein powder.

Animal-based protein powders usually contain more protein than plant-based products. For this reason, whey protein - especially from grass-fed cattle - is generally recommended for people who want to improve their health and build muscle.

How about you? What protein powder do you think you need?