Putting it all together…
Like a new training program, scheduling-in protein can be a little awkward and
overwhelming in the beginning. But, stay with it and you'll be an expert before
you know it. You'll start to notice some serious performance, recovery, and
appearance improvements in just a few short weeks too. Here’s a personalized
schedule to get you started; progress through the ranks at your own pace.
Beginner/Intermediate
GOLD
STANDARD 100% WHEY
• Morning
• Between Meals
• Before & After Workouts
Advanced
PLATINUM
HYDROWHEY
• Morning
• Before & After Workouts
GOLD
STANDARD 100% CASEIN
• Between Meals
• Before Bed
Professional/Competition
PLATINUM
HYDROWHEY
• Morning
• Before Workouts
PLATINUM
HYDROBUILDER
•Post Workout
PLATINUM
TRI-CELLE CASEIN
•Between Meals
•Before Bed
Continue reading...
This is the 5th blog in our 6 part blog series titled The
Complete Guide to Protein. Today is a short & sweet blog to keep
you going!
A good quality protein will mix right up regardless of the method or
utensils that you use. That’s because these powders are instantized.
Instantizing is a process that “fluffs-up” the powder so that it dissolves
more quickly and completely in water, milk, or juice. They’re a little more
costly, but unless you like protein shakes with the consistency of cold lumpy
oatmeal, instantized powders are well worth the added expense.
Read the instructions carefully. Some proteins require multiple scoops, more
or less liquid, or a blender or shaker cup to prepare.
- 2. ALWAYS ADD THE LIQUID FIRST
Regardless of whether you use a blender, shaker cup, or a glass & spoon,
always add the water, milk, or juice first. This ensures that you always have
the right ratio of liquids and solids.
Continue reading...
This is the fourth part of our 6 part blog series titles The
Complete Guide To Protein. In this blog post we are talking about what to
look for on the label when purchasing a protein
powder.
Q: What is the difference between concentrates, isolates, and
hydrolysates?
A: These are terms that indicate the type and extent of processing that has
been done to a particular protein. Concentrates have much of the water,
carbohydrates, lactose, minerals, and fat removed so the protein content is much
more concentrated than it was before processing. Protein concentrates range from
34%-85% protein, but most reputable manufacturers use at least 80%. Isolates are
further stripped of non-protein materials to yield purity levels of 90% or
higher.
Because of the extra steps, energy, and processing losses, protein isolates
are more expensive than protein concentrates. Hydrolyzed proteins or protein
hydrolysates are proteins that have been partially broken down (also called
pre-digested) into smaller pieces, known as peptides so they get into your
system quicker. Hydrolysates are generally more expensive than isolates and
concentrates because extra processing steps are required. In the end, all of
these protein types are highly nutritious and basically provide similar
benefits, but isolates and hydrolysates offer purity and performance advantages
over concentrates.
Continue reading...
Welcome back to the second part of our 5 part blog series, The Complete Guide to
PROTEIN! Today we are looking at the selection process of Protein
Powders – what to look for, how much to use depending on your
schedule and budget.
Q: What is the difference between faster, intermediate, and
slower acting proteins?
A: In this case, “faster,” “intermediate,” and
“slower” are all referring to the relative speed with which a given protein
is broken down in the digestive tract and absorbed into the bloodstream for
delivery to the liver and muscle tissues.
Generally speaking, whey proteins are the fastest, egg and whole milk
proteins are in the middle, and casein proteins are at the slower end of the
spectrum.
By strategically taking distinct types or blends of proteins at different
times of the day, you can achieve greater results than by using the same single
source protein or by arbitrarily choosing what type you use for every
occasion.
Continue reading...
Today we're kicking of a 5 part mini series on Protein.
The idea is to provide some background information on Protein, what types
there are, what they do, when you should take it and more. Thanks to the
team at Optimum
Nutrition for providing this info! :D
There was a time when getting a little extra protein involved tossing back
raw eggs a la Rocky Balboa. Even if you could stomach the texture, there was
always the very real threat of food poisoning.
Thankfully, those days are long gone. In the past two decades, proteins have
become much safer and more convenient. They're quite a bit tastier too. High
protein foods and supplements have infiltrated the Internet, store shelves, and
the daily regimens of athletes – all for good reason.
Continue reading...
