J.R. holds a M.F.A. from FSU and is a Dietetics and Nutrition graduate who has been bodybuilding for over ten years.
Bodybuilding Protein Consumption
The general population of men and women get every bit of the daily requirement of protein through their normal routine of eating three square meals per day. The average person only requires around .36 grams of protein per pound of body weight to maintain their physique. When one takes upon themselves to grow muscle and begin lifting weights in a bodybuilding endeavor, this percentage increases. That's right, the bodybuilder needs to take in around .5 to .9 grams of protein times per pound of body weight daily in order to shift the metabolism's gears and begin growing muscle mass.. The bodybuilding workout is not the only factor when desiring to bulk on mass.
This added dose of protein becomes harder and harder to obtain without adding unnecessary carbohydrates. Modern science developed products that make the process of protein intake much easier to digest and absorb.
The Most Effective Protein Powders
Protein powders come from a variety of sources The most popular varieties are derived from egg, milk or soy. Like most everything else on the market today, not all protein powders are as quality oriented as others and do not perform according to their advertised standards.
As with most everything being sold in today's world, the cost usually reflects quality. What types are available for your shake recipes?
The choices available:
- Egg White
When choosing a general use protein powder that a will aid a bodybuilding workout to bulk up the muscle groups, one would be wise to choose a powder that contains all nine essential amino acids, which simply means that the powder contains all of the advantages to all of the stressed muscle groups' core needs. The only protein on the market today that contains all of these advantages is one of the two derived from milk. Considering both casein and whey , having the latter's benefits become the most popular milk protein due to its complete protein chain. Whey protein powders outsell all other protein powders by a wide margin and when it comes to bulking up, it is rightfully so.
With this information being common place, it is no surprise to even a novice athlete. But are all whey protein powders equal when considering athlete's aesthetic effects? The short answer is no.
The consumer of whey protein powder has a choice to make when seeking out a protein powder and the whey concentrate is usually the first protein powder they will encounter. It is a processed whey but the processing, when considering all protein powders, is at a much more cost-effective level. As with most of today's health supplements, the labeling of whey concentrate as a concentrate is a bit of word trick that is used to sell the product as if it is somehow concentrated to the essential needs of the consumer purchasing it. Whey concentrate is cheaper than its counterpart and thus becomes more attractive to the average consumer.
Whey concentrate is of course a processed protein powder but the trick is that whey concentrate is concentrated from milk. All whey is a concentrate. This means that when you consume whey concentrate you are consuming a milk concentrate called whey. It contains a lot more fats and other nutrients that an athlete seeking to streamline their physique simply do not wish to take into their bodies in large amounts.
Whey concentrates are better left to breakfast meals for bodybuilders wishing to stack on weight. Do not get me wrong, whey concentrates are a great source of many nutrients and a complete protein with the added bonus of fattening up the athlete and giving the athlete the much needed bulk that he or she will later sculpt into a streamlined physique that is empowered to perform at higher levels of competition but whey concentrate is better suited to men and women seeking to gain weight by ingesting fats, carbohydrates, starches although with a much higher protein weight to ensure that with a healthy amount of exercise, the protein turns to muscle and the other nutrients fuel the process.
A whey concentrate is a wise choice for any bodybuilding workout designed to bulk up passed the bodybuilder's previous size or for a small and slender person wishing to gain weight enough to begin an exercise program. The whey concentrate is the choice to make when seeking to gain fat and muscle.These products are more energizing and are better suited as a before workout supplements.
NOW FOODS Whey Concentrate
Among the top contenders for one of the purest and easily digested whey protein concentrates, NOW FOODS has delivered on the promise of providing branched chain amino acids in bulk and at a very reasonable cost to the bodybuilder.
Easily mixed with milk or water or baked into your favorite snack bars, muffins, smoothies or any meal you can dream up, NOW FOODS Whey Concentrate is by far one of the cheapest and easiest solutions to adding protein to anyone's weightlifting routine.
The next whey protein powder is a bit more expensive due to the detailed processing it undergoes.Whey Isolates undergo processing to concentrate the amount of protein per serving and remove most of the fattening products that are left behind in whey concentrate.
Whey Isolate is used by more advanced bodybuilders who have gone passed bulking and are fine tuning their bodies with lean muscle mass. Whey Isolates are more rapidly absorbed into the bloodstream and go directly to their destination to begin building bigger and stronger muscles. Whey Isolates have already been broken down a lot more than the whey concentrate and are easily put to use in the body's metabolism.
Optimum Nutrition Whey Isolate
Optimum Nutrition's products are among some of the best supplements available on the market today. Their name goes a long way with MMA fighters and bodybuilders the world wide. Don't underestimate the product because everyone who is anyone uses at least one of ON's products and the effects are astoundingly evident.
Optimum Nutrition's Gold Standard protein powders come in a variety of flavors and all mix very well with milk or water, but are particularly great as ingredients in your favorite smoothies and protein bar recipes. There really are very few competitors that can even come close to the effectiveness of Optimum Nutrition's whey isolate.
Whey Shake Recipes Make Bulking Simple
Both whey protein types are worthy of utilization by every bodybuilder who is within a bulking program. Both the concentrate and the isolate should be a part of the weightlifter's daily nutritional supplementation. I personally use whey concentrate in every morning's nutritional intake and the whey isolate as my post-workout supplementation. The effect helps me meet my weight gain goals while also adding lean muscle that will remain a constant when exiting the cutting cycle near the bathing suit season.
There is no better product on the market than whey protein and utilizing both forms has proven to be an effective method for world renown bodybuilders and athletes. The same could be true of you for a small investment in the future that you envision for yourself. Whey is easily absorbed and provides energy as a slow release nutrient, so the day of pushing for a better body goes a lot smoother.
The magic with whey is that it can be added to almost any recipe to provide a simple fix for those extra grams of protein that all athletes are in desperate need of. The flavor can be anything from neutral to whatever flavor you prefer. My personal choice is unflavored due to the ease of making it an ingredient in m,any dishes I enjoy during a day's routine. Whatever your choice, the product is available and ready to provide your body with that extra boost that is needed to add inches to your biceps and those ripples that make swimming season feel so much more confident.
Effective Protein Schedule
|7 A.M.||9 A.M.||11 P.M.|
Whey Concentrate Smoothie
Whey Isolate Snack
Whey Isolate Smoothie
How Much Protein?
It is standard that the human body needs at least .36 grams of protein per pound of body weight in the average sedentary human being in order to not degenerate and to function normally. The amount that the athlete needs is at least double that amount,.
In the average bodybuilder's life, at least .7 grams of protein per pound of body weight is needed. Those that workout at a much higher level can go as high as .9 grams of protein per pound of body weight.
A common mistake for a lot of men and women is to increase protein intake under the idea that it will turn into muscle. This is simply not the case. If the amount of work required to utilize the protein is not put in, the body will simply evacuate the protein or store it and it will become fat. Do not make this mistake. If you are taking in .9 grams of protein per pound of body weight, then put in that extra effort in order that the body utilizes it. If you cannot do that amount of work then you should lower your consumption of protein accordingly.
However you decide to workout or how hard you decide to workout, whey protein is nature's best source of the amino acids that make up the building blocks of the muscle tissue that we all desire to bulk up and make stronger. You can't go wrong choosing whey as your #1 source of protein.
Remember, training hard makes faster gains but training at all will have results. Only use as much protein as your training calls for. Until nest time, work your hardest and you will soon see the results looking back at you in the mirror.
Peanut Butter Banana Protein Shake Recipe
Weight Gains Smoothie Instructions
- Add coconut milk and milk to blender.
- Add whey powder blender.
- Add peanut butter to blender.
- Add oats to blender.
- Cut bananna into smaller chunks and add to blender.
- Blend on a mid-level setting for 1 minute.
Protein Peanut Butter Smoothie
- 1 Banana
- 4 tbsp Peanut Butter, Creamy
- 1/2 cup Milk, Whole or 2%
- 1/2 cup Coconut Milk
- 1 cup Oats, Quick
Rate the Recipe
This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.
© 2016 JRs
GreenMind Guides from USA on December 26, 2016:
As a person who's always aware of protein and fitness goals, I like the way you approach this topic.
JRs (author) from United States on May 08, 2016:
Sounds awesome. Almond butter is protein as well. One of the better sourcea and tastes great.
DreamerMeg from Northern Ireland on May 08, 2016:
I love sludge! 1 spoonful of almond butter and 2 scoops of protein powder, mixed with water.
JRs (author) from United States on May 07, 2016:
I agree. It makes a very nice meal replacement. It all depends on what you're mixing with that really determines the proper use.
Bulking up I want to load carbs but I also want plenty of food for my muscles. Standing alone, protein is a healthy and nutricious way to cut out most carbohydrates and thus, in a low-carb cycle, one could replace a couple meals with a simple bananna, one scoop of protein., honey to taste and in 2% milk and end up burning fat while gaining muscle.
As long as a person doesn't over-do protein, a person will either remain the same size at .36g x (bodyweight in lbs) or grow smaller by going lower and forcing the body to draw the rest from fat storage. That's without exercise. Same deal with carbs by a different formula.
Wirh exercise, one doesn't need to worry about much but raising the dosage of protein and upping carb intake and be consistent week by week and watch themselves thin down and tone up. It really is all math and the right math takes us where we all want to be.
Have you every baked protein snacks? They make great meal replacements as well. I will most likely create the next hub about different ways to use protein and add some recipes I make myself during any phase of my workout routine. So, a multi-purposed protein hub that might help a lot of people understand that protein power is not simply for weight gain, it actually helps fuel weight loss.
Thanks for your comment.
DreamerMeg from Northern Ireland on May 07, 2016:
I have protein powder in the house and love it as a drink. I am not doing much training at the minute, though I want to get back into it. I found protein drinks useful as my mid day "6meal" when I tried the 5:2 fast diet. Drinking 250 mls with one scoop of powder slowly filled me until my teatime.
Mia Ray on May 07, 2016:
O my gosh!!!!!