Cheap Whey Protein - What Is It and How Does It Affect the Body?

Knowing all types and purposes of sports supplements, we can choose the most suitable type of sports supplements that will help us to achieve the desired results. There are some nutrients, vitamins and minerals which are vital for our organism. Since the body can not produce some of the nutrients, people have to get these vital nutrients from dietary sources or supplements.



We often hear that bodybuilders talk about cheap whey protein. Every athlete knows that no one who is seriously facing the sport can imagine their diet without supplements sports and cheap whey protein. But do we know what are the nutritional facts of cheap whey protein and why it is better than other types of protein? And how our body reacts to whey protein? The voice of conscience chases people to the gym after New Year's Resolutions. Bikini season is coming up and also motivates to start exercising. No matter what is the time and what is the reason it is always important to learn about what we consume and how we live.

Whey protein is the most popular of all the proteins. One of the properties on which it is measured - it is soluble in water. In addition, it has all the benefits of protein because it is complete protein source. Protein from whey contains all nine essential amino acids, which are vital for the human diet. The human body does not produce these amino acids, that's why they are essential and we need to get their from food. Milk whey protein product forms may be: concentrate, isolate or hydrolyzate. This protein replenishes the cells of the skeletal muscle tissue with amino acids.



Amino acids prevents the muscle from the destructive processes such as muscle tissue protein catabolism. Cheap whey protein not only acts as a protein catabolism prevention, but also helps muscles recover faster after strenuous exercise and allows the muscles to grow. It is important to emphasize the fact that, no matter how high quality are proteins that you are using - it won't be enough for organism. Nothing can replace a high nutritional value of the protein which we get with the fresh food. Protein helps build lean muscle mass that's why it valued by dieters and athletes which are raising muscle mass. The most perfect option - combine your diet, use natural sources of protein.

This kind of supplement is quickly absorbed, suitable to restore the muscles immediately after exercise. Protein from whey has less fat and carbohydrates, so it is popular among the diet-abiding people.

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The 4 Supplements That Build Muscle

First off, you do not need supplements in order to gain muscle. Supplements make a 20% difference in your results. It's the hard work, eating whole foods and recovery that is the other 80% to you reaching your goals. There are many people that are muscular without taking supplements, but honestly most of us do not have the time and/or the dedication it takes to eat a balanced diet and work out consistently. This is where supplements come in to play. Supplements do not build muscle for us, but it helps our body receive the nutrients we are lacking to build muscle. You still need to eat properly, work hard in the gym and rest in order to build muscle.

The question many people ask is, "there are so many supplements out there, what should I take?" The answer is not very simple because each supplement is designed to do different things. Everybodys body reacts differently to a supplement depending on each person's needs and bodily chemistry. With that being said, there are 4 supplements that every person needs and you will find them in the cabinet of any bodybuilders home: Multivitamins, Protein Powder, Creatine, and EFA's

Multi Vitamin

With all the processed foods inundating our supermarkets, it's almost impossible to get all your nutritional requirements from food alone. Even if you eat nothing but whole foods, you would have to eat a large amount of food to meet all your nutritional requirements due to the inferior soils used today.



Your body is a complex machine that conducts millions of functions simultaneously. Each nutrient contributes to thousands of essential reactions that make these functions possible such as B12 for healthy red blood cell production, Iodine for thyroid regulation, and B6 for protein metabolism. Being deficient in just one nutrient is detrimental to thousands of chemical reactions within your body, which in turn will make it much harder for your body to run at its full potential.

People who put their bodies under physical stress 3-4 days a week have a higher nutritional requirement than people who live a sedentary lifestyle. I'm sure you've noticed after a hard workout you're very hungry. It's your body telling you it is low on fuel and needs to be replenished.

To make sure my body is not lacking in nutrients, I like to take multivitamins with a higher potency for two reasons:

1. Some multivitamins use inferior ingredients and not all of that 4000% Daily Value of Riboflavin or whatever it may say will be digested by your body. On the higher potency multi vitamins, I sometimes like to split up the dosage throughout the day as there are some people in the medical field that think there are too many nutrients for your body to digest at one time.
2. My body's demands for nutrients on days that I workout are not the same as the days that I rest. I don't want to be low on any nutrient if my body needs it. I've even heard some people on days of extreme stress like to take two doses a day; one in the morning and one after a really hard workout. The good thing about multivitamins are many of the nutrients such as vitamin C and Vitamin B are water soluble and will be excreted out of you, depending on your body's needs. 

A good multivitamin I would suggest is Animal Pak by Universal Nutrition. It is made with ingredients that are easily digestible by the body and they contain a good balance between key nutrients for building muscle, minerals for performance and amino acids for recovery.

Protein powder

We all know in order to build muscle you need to eat plenty of calories and especially protein. The rule of thumb for protein is to consume 1 gram of protein per pound of body weight for muscle building. With any good muscle building plan, you need to spread those calories into 5-7 meals a day to keep your metabolism high and your nutrient intake steady. There are some medical professionals who think the body cannot digest more than 35 grams of protein per sitting and therefore is another good reason to spread out your protein intake. With our busy schedules, it is very hard for any of us to eat that many meals a day and the protein shake is the perfect substitute for 2-3 of those meals.

The three most important times to take a protein shake:

Morning: Drink a shake in the morning as soon as you get up because it is quickly digested. Your body has not had any protein for however long you have been sleeping and if your body goes into a catabolic state it starts to eat away your hard earned muscle. I drink shake as soon as you get up and then 30 minutes later I eat a normal breakfast.

Pre-workout: I prefer to take a protein shake before I workout instead of eating a meal because your body digests whey protein powder within an hour as opposed to chicken or fish which takes your body 2 to 2.5 hours to digest. That way I don't feel bloated at the gym and I know the protein is going straight to my muscles instead of sitting in my stomach waiting to be digested.

Post workout: This is the absolute most important time to take a protein shake. This is the beginning of the all important "recovery" phase. Your muscles have been broken down from a strenuous workout and you need to get protein to them fast in order to repair and build new muscle.

It is important to take any protein powder, but I think whey protein is the highest quality protein for building muscle and as a bonus it's also one the cheapest. Whey contains all the essential amino acids for building new muscle and is also high in bioavailability so our body can digest a high amount of it. Whey is also high in BCAA which are the amino acids, leucine, isoleucine, and valine, which help with muscle recovery and muscular breakdown. You can get a 2 lb jug of Optimum Nutrition Gold Standard for under $23 dollars.

Creatine

Has been known to build muscle since the early 1900's but, creatine was first introduced to professional athletes during the 1992 Olympics. Many English athletes admitted after the Olympics to training with creatine, which angered other athletes as they disputed that "it gave the English an unfair advantage" as they won gold medals in several track and field events as well as rowing. No penalties or disqualifications were passed out by the Olympic committee as they discovered creatine is a naturally occurring nutrient found in every skeletal muscle in the body. They also determined that creatine is abundant in foods such as red meat and fish and it would be impossible to determine if an athlete supplemented or attained it from natural food sources.

Over the last 15 years, creatine has been the most used supplement by athletes and people wanting to gain muscle. The popularity of this supplement is not a surprise as the main function of creatine is to give muscles extra energy to perform strenuous activities. Creatine is essential for short duration, high intensity exercise such as sprints or weight lifting with a max of 8 reps. When muscles are used to lift weights or to perform any kind of work, ATP is broken down to ADP and energy is released. The amount of ATP stored in the muscle will only fuel a maximum effort such as lifting a weight for 10 to 15 seconds. After that, the muscle must rely on creatine to restock its supply of ATP. Creatine promotes intense lifting by replenishing the necessary energy molecule ATP, but there are also other muscle building effects that make this supplement so popular:

• Creatine buffers the development of lactic acid so you can train harder and longer.

• Creatine increases muscle volumization by increasing the amount of water stored in the cells. Do not confuse this with water retention as this is intracellular water storage and not intercellular water retention. This is important as intracellular water storage boosts hydration, resulting in higher rate of protein synthesis.

• Studies have shown that creatine decreases mental fatigue by increasing the amount of oxygenated red blood cells into the brain. 

• Creatine can increase strength by 5-15% over a short period of time. It's also not uncommon to gain 5 to 10 lbs in a month. 

• Creatine increases the amount of growth hormone release during exercise. Your body naturally releases growth hormones as you exercise and creatine allows your body to lift heavier loads more frequently, which naturally causes your body to increase the amount of growth hormone secretion. 

Like any other supplement, there is the perfect time and amount to take in order to maximize the effects of creatine. Many say you should "load" creatine, which means, 5-10 grams a day for 5-7 days, but I don't think you have to do this in order to achieve your desired results. You may achieve your results faster by "loading" your body with creatine, but if you add it to your sports drink before and after your workouts, you will gradually achieve the same results. Absorption time depends on if you take it on an empty stomach and if you take it with a simple sugar like juice or a sports drink.

Creatine only stays in your system for 1 to 1.5 hours and if it is not used it is excreted out of your body. To maximize the short saturation period, you should take 5-10 grams of creatine 45 minutes to an hour before your workouts so your workout coincides with the saturation period. You should also take 5-10 grams post workout as you want to keep your muscles inundated with creatine during the "anabolic window".

Creatine is a must-use supplement because it provides all these muscle building benefits with very minimal adverse side effects. In the early years it was thought that creatine damages your kidneys as it is processed and excreted out of the body through the kidneys, but later research has debunked those claims. Actual side effects are minimal but, in some cases it can cause cramping and an upset stomach. If you drink plenty of water and don't take creatine on a completely empty stomach, this should eradicate those issues.

Essential Fatty Acids

Are important for overall health as well as to gain muscle. There are 2 families of EFA's, Omega 3 and Omega 6. EFA's are fats that cannot be produced by the body and therefore must be obtained through our diet.

Omega 3 and Omega 6 assist with many essential bodily functions:

Heart health- Improves heart rhythm, a mild blood thinner and slows the heart rate.
Vascular health- Increases blood vessel flexibility.
Cell Regulation - Regulates many processes in the cell such as oxygen use, electron transportation and energy production.
Increase Testosterone- Required for healthy testes function.
Improve insulin action- Helps to balance blood sugar levels.
Increase fat burning- Many studies have shown that test groups taking EFA's lose more fat and retain muscle as opposed to the placebo group.
Lower cholesterol- Helps transport cholesterol in the blood stream.
Anti inflammatory- Low grade inflammation (type people cannot feel) increases the risk of diseases such as heart disease, type 2 diabetes and obesity and many other conditions.
Strengthen Immune system- Promote syntheses of hormones that are responsible for a healthy immune system.
Shorten recovery time- Help reduce fatigue by helping nutrients pass through cell membranes.
Brain development and function- Needed for proper nerve transmission in the brain.

As you can see EFA's are extremely important for overall health. EFA's are also referred to as Fish Oil as a majority of the food sources are obtained from fish and shellfish. You can also find EFA's in small amounts in food sources such as flaxseed, hemp oil, soya oil, walnuts, pumpkin seeds, leafy vegetables. Widespread food processing has reduced the amount of Omega 3's that are available from these food sources so it is important to supplement with EFA's in order to get the recommended daily amount of 1,000-3,000 mg a day.

Conclusion

None of these products contain dangerous hormones or any substances that are not already in your body. These supplements contain nutrients that help your body release muscle building chemicals naturally and safely. By supplementing these nutrients, you'll be sure your body is working at 100% capacity even if your diet it not perfect.

These 4 supplements will not replace hard work, but combined with a good diet and a workout routine you will be sure to see great results. Like I mentioned earlier, you don't need supplements in order to gain muscle, but they will help you achieve your goals faster.

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B Vitamins: The Forgotten Mass Building Supplements

Taking a vitamin B complex pill is becoming a popular way to keep your health and vitality, and in the bodybuilding circles, these vitamins are considered essential to your mass building efforts. But what exactly do each of the B vitamins do?

First, all B vitamins are water soluble chemicals which aid the body in metabolizing food. So make sure you drink enough water, especially if you take vitamin supplement or protein supplement that contains increased dosage of vitamins. You can leave it on the supplement manufacturers to decide what's best for you, but, knowing specifically the abilities (and dangers) of each chemical might tell you whether or not you actually need that supplement.



Vitamin B1, also known as thiamine, is necessary for neural health, and diseases such as beriberi will occur if an organism doesn't have enough thiamine in their diet. Only plants, bacteria, and fungus can create thiamine, but it is necessary for almost all life forms. B1 also assists in the regulation of cardiovascular health.

Vitamin B2 is known as riboflavin, and is excellent for bodybuilders, since it helps promote fat burning, muscle building, and also plays a major role in metabolizing most of the important parts of food (carbs, fats, proteins, etc).

Vitamin B3 also known as niacin, is one of the energy drink industry's favorite additives. Niacin is used in cell repair, and also in steroid hormone creation in the adrenal gland. Niacin can be toxic in extremely high amounts, and symptoms include flushed skin, rashes, and can lead to liver failure if the niacin intake is not reduced at least temporarily. Ask a doctor for what is the best dosage for you, if you need the supplement at all. Niacin is a basic vitamin, and is found in almost every food. Therefore, Niacin deficiency is extremely rare, and likely doesn't need to be supplemented.

Vitamin B5, also known as panthotenic acid, has become a mainstay in the bodybuilding circuit. It has been known to help the human body metabolize nutrients, as well as aid in preventing infertility in cases of testicular torsion, decrease the chances of obesity, heal wounds, and also aid in treating acne vulgaris. B6 is not toxic, even in high amounts, and its miracle-like abilities make it a popular ingredient in skin care, hair care, and diet pills. If you want to include this in your supplement program, taking a pill or two a day is probably best.

Pyridoxine, one of the many B6 vitamins, is important for red blood cell creation, regulating female hormones, and aid in the balance of potassium and sodium in the bloodstream. People doing cardio, or women who are worried about "bulking up" during a bodybuilding session would be wise to take this as part of a supplement program. With a normal diet, you are likely to get an ideal amount of pyridoxine in your diet. In extremely high doses, however, it can cause a loss of balance, and neurological disorders.

Biotin, also known as vitamin B7, is important for keeping the blood sugar levels in a person's body stable, and plays a role in metabolizing fatty acids. Bodybuilders with metabolic disorders might want to take large doses of biotin; in superdose amounts, biotin has been known to help reverse certain metabolic disorders.

Vitamin B9, known to most as folic acid, is crucial to expecting mothers, as it plays an important role in an unborn child's nervous development. In adults, folic acid keeps people from having major mood swings and also helps people feeling sharp. Folic acid deficiency is rare, so expect to get a normal amount in your regular diet.

Lastly, vitamin B12, which is a collection of cobalamins is another major supplement favorite, often taking the form as cyanocobalamin. Vitamin B12 is necessary to include in your diet if you care about your neurological functions, or if you want your red blood cell count to stay at a normal level. It also plays a key role in tissue repair, and taking a good dose of vitamin B12 can often help boost energy. With tissue repair, cellular repair, increased alertness, and increased endurance, it's understandable why B12 is such a popular supplement among bodybuilders and other athletes. In fact, back in the days, the effect from taking this vitamin was compared by some to taking steroids. B12 is considered "safe" in very large doses, so taking a pill of B12 a day is can be a great idea. If you have gastrointestinal issues, you might not be able to take cyanocobalamin, so asking your doctor for a B12 alternative is a good solution.

Bodybuilders often show a great knowledge, when it comes to intake of protein and carbohydrates. But it is well known that without a balanced diet, mass building efforts will not be effective. And without adequate intake of vitamins, you cannot have balanced diet. Never let one supplement take over your diet. It is all interconnected, and your diet needs to reflect this simple fact.

Let's face it - building muscles is hard. But it could be much easier and straightforward. All you need is to cut through all that BS, lies, half-truth and myths that surround bodybuilding today.

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How to Take Creatine - For Maximum Results

If you look at the products in a health food store or at any of the online supplement retailers, you're sure to see plenty of different creatine products. There's one simple reason why creatine is virtually everywhere these days - it flat out works. Yes, creatine is a supplement that delivers on promises to make you bigger and stronger. Creatine works by helping your body to have more energy-producing ATP, which helps you to work out harder. We all know what happens when you work out with more intensity, right? Skeletal muscle mass increases.

What Type to Take

Now that you know, beyond a shadow of a doubt, that creatine works, it's time to think about how to add creatine to your supplement regiment. You don't want to just buy the cheapest creatine powder and start choking it down. You have to use the right approach to get the most from creatine supplements. Like all of your other supplements, you have to follow a planned, meticulous approach in order to get the best results.

Choose Quality

Your first step will be choosing the creatine product that's best for you. It really does make sense to go with the best quality creatine that you can afford. While you can get some good gains from any type of creatine, the purer the product that you take, the better your results will be. Some creatine powders include carbohydrates to help deliver the creatine monohydrate to your bloodstream. You can purchase one of these types of supplements, or simply order plain creatine powder and take it with grape juice to get the same effect. Be sure to buy good creatine from a reputable manufacturer to avoid wasting your money on sub-par products.

Creatine Loading

When you first start to take creatine, you'll want to do so on a creatine loading phase. This phase should last a week, and you should consume between 20 and 50 grams of creatine a day. You won't have to consistently use such high doses of creating monohydrate or creating phosphate, but it does help to saturate your bloodstream with adequate amounts of creatine at the beginning of a cycle.

Maintenance Doses

After you finish the creatine loading phase, cut back to taking between 5 and 20 grams of creatine every day for 4 to 6 weeks. You should start to notice increases in strength and size by the second or third week, so stay with your doses for the next few weeks to keep those gains coming. After 6 weeks, stop taking creatine for a week or two, and then start over with the loading phase again.

Faster Gains

If you follow the guidelines listed above, you should start to notice increased lean body mass and strength. Your second cycle may not be as dramatic as the first, but you should still see consistent gains in lean muscle mass. If you get to a point where you are no longer seeing gains, take a month off of creatine, and then start over with creating loading again. If you stick with this game plan, you'll see how good creatine works to build plenty of lean muscle mass.

Get Ripped Biceps in Weeks - Best Exercises and Bodybuilding Secrets For Getting Ripped Arms

Developing cut, huge biceps is something most men strive for.  After all, big arms look good and make you feel strong.  In order to get bigger biceps as fast as possible, you need to understand and incorporate several bodybuilding secrets into your routine.

Workout

There are several pitfalls you need to avoid in order to develop the arms you want.  First, make sure the weights you use are heavy.  Your goal is low-repetition, high-intensity workouts a few times a week.  You do not want to blow yourself out working the same muscles every single day; that idea is a sure-fire way to failure.  Instead, work your biceps and arms in such a way that they are tired and then give them at least three days of rest. 

When you work out, vary your routine.  Your body will get used to the same exercises performed in the same order.  Mix up dumbbell curls, flies, and presses with skullcrushers, hammer curls, and preacher curls.  There are hundreds of exercises out there, all of which are effective.  Continually rotate between a few of them to maximize your results.

Diet

Want ripped biceps?  Then you need to eat lots of high-quality foods.  Exercise is only half the equation.  When you break your muscles down during a workout, they need essential things like protein to rebuild themselves stronger and bigger.  Make sure you are eating sufficient calories to promote muscle growth - 1 lb of muscle is approximately 3,500 calories, so aim to eat at least 500 calories a day above your normal intake.

Stick to good foods that are high omega-3 fatty acids and protein.  This list includes red meat (a great source of iron), tuna (a great source of protein), pasta, rice, and leafy greens like spinach (another great source of iron).  Milk is a great source of calcium and calories.  Nuts can provide essential fatty acids, calories, and protein.  Cottage cheese helps prevent muscle breakdown through its high glutamine content.  Eggs, chicken, and turkey are rich in the amino acids, protein, and healthy fats your body needs to get ripped.

Make sure to drink a lot of water throughout the day.  Your body needs to stay hydrated, particularly when you begin a tough workout regime.  Eat smaller meals more often.  5 - 6 meals per day stimulate your metabolism and promote muscle growth.

These simple tips will help you get the bigger, more ripped arms you've always wanted.

Supplements

Lastly, utilizing nutritional supplements, such as nitric oxide and l-arginine can help your body rapidly develop and build muscle in targeted areas. Nitric oxide can help you improve your stamina and strength, in addition to widening the blood vessels allowing for more oxygen to reach your muscles allowing faster muscle growth. Any good workout routine can be aided with the help of a nitric oxide supplement.