Perhaps I should ask: "Got enough good protein?" The post-workout reality is no and frankly, probably you are not even close!
In 1990, pro bodybuilder Mike Matarazzo, stated, "Bodybuilders I meet ask how I train, weights, reps, sets etc., when they really should be asking me is what, and how do I eat?"
I'm sure you have all heard the statement, "Success in bodybuilding is 40% training and 60% nutrition, or some such proportion? In fact, ask any top bodybuilder, fitness, or figure competitors, they'll argue that nutrition is what makes the most difference between success and failure.
Damage & Repair
With exercise, repetitive and progressive microscopic type 2 muscle damage is an initiating signal for muscle repair and over-growth (hypertrophic response). Short and long term growth occurs as a result of what one does with the signal. Namely... lots of good protein!
You might ask "Why does the nutritional facts panel (required by the government) on food product seem to indicate that I don't need as much protein as bodybuilders say?" After all who would know more than the USDA? Well... RDA - USDA, think 1950 and yesterday's science!
Perhaps, 40 to 65 grams of protein a day is all that a "healthy adult" needs. (Have you ever seen one of those at a shopping mall-fat city mall, for example)? Maybe. But —- a bigger, more muscular and energetic bodybuilder, fighting catabolism, needs more, almost 3 to 4 times the USDA.
Most of the bullshit recommendation for the ridiculously high carb consumption we have today (the irony is that carbs are needed for high intensity work which nobody does), is based on bad data provided from food manufacturing industry lobbyists (who are hired and paid mostly by grain growers and carb-loaded food processing manufacturers).
I have spent 20 years in the food manufacturing industry and I know the profits in manufacturing grain based foods (snack foods, breads, and cereals). When a pound of unprocessed corn costs 8 cents and a pound of corn chips sells for $2.99 you can afford lobbyists to convince the USDA to tell consumers it is healthy for us to keep slamming Tostitos!
Protein based food manufacturers make a much lower profit margin and simply can't buy the same amount of influence "on the hill". The USDA pyramid looks like it does based on slug worms not the body nitrogen dynamic measurement of a 250 pound bodybuilder who can bench press 600-pounds.
For hard training big men, the USDA pyramid should look much different with significantly higher levels of protein and lower levels of carbs.
The "calculation" that to gain 1 pound of lean muscle a month (one pound is 454 grams) translates to ingesting only 15-extra grams of protein a day (assuming there is no thermodynamic metabolic loss with the 15-G) over your maintenance protein needs (30 x 15), is complete horseshit. It may make sense on a calculator but when was the last time your calculator did 800/20 reps on the Cybex Leg Press?
What about the, "My doctor tells me I don't need much protein thing"? Christ, you go to a doctor today with a headache and you are referred to a Neurologist, with a stomach ache, you get a Gastroenterologist, sore knee, go to an Orthopod, get an earache, you see an ear nose and throat guy and with a limp dick, gee, a Urologist AND an Endocrinologist. Point is, the only doctor a bodybuilder should listen to is a MD specializing in biochemical nutrition.
A Gram A Day... Won't Keep The Doc Away
The general consensus is that "drug-free" bodybuilders and weight lifters should get 1 to 1.50 grams of protein per pound of bodyweight and steroid users should take in 2-3 grams per pound of bodyweight a day. (Use our calculator below!) Like muscle, digestive organs such as stomach, intestine, kidney and liver can adapt over time to grater nitrogen load.
But — just because Ron Coleman eats 500 grams a day of protein, don't think you can. Would you try to squat 600 pound 10 times to be like Ron? Your digestive system will react much like your back would in this instance, and give out! Everyone is different and that is where most of the debate of how much protein we can actually utilize, comes in.
For Non-Steroid Users:
For Steroid Users:
I advise that (over time); you plan your daily protein consumption for the bodyweight you desire, within 25-pounds. If you want to add 50-pounds of muscle, eat at least 25 EXTRA grams a day of protein OVER your bodyweight to GAIN that muscle.
If you are eating the correct amount of protein with hard workouts, you should see a slow and steady increase in muscle with increased definition. You should see strength increase, both reps with the same weight and increase in maximum weight. You should feel more recuperated from every workout. You should sleep better.
In the majority of cases replacing some carbs with quality protein sources smoothes out detrimental mood swings and enhances energy levels and endurance.
Age Before Beauty!
The older you get the more important proper protein consumption becomes. Why? Protein ramps up your immune system and enhances tissue remodeling. Most of the Planet Muscle readers I have talked to are smarter, having trained for more years.
We know what we (and most) have responded to best in our 20's and now. Now, we have more efficient exercise form and know how to train more efficiently. But with that knowledge with age we get decreased recuperation too and we need more protein!
The best food proteins are chicken breast, very lean steak, salmon, eggs, lean beef, turkey, skim milk, cottage cheese, and yes, especially — high quality protein powders like Pure Gro.
Can you get all the protein you need from whole foods? You bet your George Foreman grill you can but it is not easy! I did the "whole food" protein thing for a long time and eventually burned out from cost and prep time. You must also be very cautious of the "healthy" category of prepared foods that are in the grocery stores because they have hidden salts, fats, and other unwanted chemicals and food dyes. The unwanted extras transform "healthy food choices" into a pile of unhealthy shit.
A "healthy quick microwave" meal may include some grilled chicken but have enormous sodium and fat. Pre-marinated meats are injected or soaked with a sodium solution so the meat soaks up maximum water. They portion/sell the meat by weight and it's more profitable to sell water than meat.
Blends, Mized Whey Or Single Whey
Instead of asking which is best: whey blends, a single whey source or a wide mix of proteins, a better question is: which protein is best for absorption, net nitrogen utilization, maximum recuperation and growth?
One has to be careful with whey mixtures and especially single forms of whey such as isolate or concentrate. All quality whey is an excellent source of supplemental protein, however because of rapid absorption the recuperation process can be stopped dead in its tracks in less than 2 hours after taking it. And whey can uniquely cause intestinal stagnation, especially concentrate.
To fully maximize recuperation and growth, 90% of people need a slower and more prolonged amino acid release to slow catabolism (and this is how muscle grows).
Plus, you must address the total nutrition intake of macronutrients for an entire meal. That means in addition to protein for rebuilding and building muscle tissue, you do need low glycemic carbs for energy and to maintain healthy blood sugar. You need fats for brain function and intercellular health, and you need fiber to keep your digestive system "moving"
CA Labs formulated Pure Gro as a multi-protein blend meal replacement since 1998, (even when the less expensive straight whey was the rage). We did not follow the herd of Lemmings throwing themselves off the Cliffs of Dover by pushing "a straight single whey-is-better deal."
Look, any dummy should know by now that multi whey is 3x better than any single straight whey even if it is isolate because all the whey components have unique and necessary characteristics, but even more so, multi-protein blends are where it's at according to the bulk of science.
Pure Gro is not any random blending. We chose specific manufacturers of each of the 6 sources or proteins we use. These are pristine forms of milk isolate, whey isolate, whey concentrate, egg, soy isolate, and calcium caseinate. These based of each are based on very specific amino acid profiles to maximize and balance the total amino acid profile and absorption and utilization.
Not all whey isolates are the same. Some have higher sodium, percentages of protein, and varying levels of numerous individual amino acids. We look at the cumulative amino acid profile of all 6 sources when they are combined, which provides you with immensely more potent protein maximizing power per gram. There are no growth stopping amino acid gaps.
Some proteins have 50 grams of protein yet literally no glutamine, or BCAAs! It is this knowledge and execution of the individual amino acid levels that makes Pure Gro effective - the exacting amounts of the 6 different protein blends, their ratios. The individual protein brands are effective and keeps our customers returning 94.8% of the time.
Bodybuilders - you need more GOOD protein and Pure Gro really helps because it is specifically engineered and designed to increase protein utilization. It is balanced effective nutrition, and will maximize training recuperation and damage!
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