Originally Posted by Archangelz
First of all, thanks for this information! I was checking the threads on here and if I didn't find anything about protein I was going to start one.
Do you happen to have any particular brands that are better than others? I imagine that reading the main ingredients is the most important thing with these but I thought I'd ask anyways.
Besides a protein shake after a hard workout are there other supplements/drinks that I should research if I'm interested in building muscle?
Optimum 100% Gold standard is good cause it's a trusted name, affordable (50-60 cents per serving in 5 pound) lactose free (HUGE thing for me) and every flavor I tried tastes amazing. Warning tho Vanilla doesn't mix completely perfectly. Everything else I've tried mixes nice.
Basically things to watch out for Isolate is the purest form of protein, I'd try to stick to that whenever possible. Concentrate isn't as pure, and from Casein and Whey if it isn't lactose free it gets me gas like crazy lol. So I avoid those personally.
Keep in mind 1 gram of protein = 4 calorie. Optimum Nutrition 100% gold standard has 24 grams of protein. So that's automatically 96 calories per serving. i wouldn't take anything that exceeds extra 30% in calories. ON whey has about 120 calories a serving. o that only makes 24 calorie for flavoring or anything else they add. I'd stay clear of things that have a huge excess amount of calories. This is a simple math yous hould be able to do to see how pure something is.
The biggest thing to realize is DO NOT OVER DO PROTEIN shakes. 120 calories + milk about 90 calories on skim milk is 210 calories. If your drinking 5 shakes a day that's 1000+ calories right there, people need to realize how much protein they're getting from normal foods and work around it. I only take protein shake directly aftera work out, or if i'm using as a meal replacement, or if I don't believe I hit my protein requirement. Every meal should consist of aroun 24 grams of protein. that's about 1 chicken breast, 4-6 ounces of steak depending on cut, filet of fish, a block of tofu etc.
Also wheat breads contain a good amount of protein and eggs as well. white bread doesn't contain any also the fiber helps clean and regulate your system also helps you to get away with eating more carbs. (regulates insulin spike)
A great book to help you out is EAT THIS NOT THAT. about $9 and amazing book that shows you how to eat out at restuarants, and you'd be surprised how many misconceptions people have about foods they eat, even fast food. A lot of stuff aren't really bad, and somethings we think is good is pretty bad.
If your interested in building muscle.
1. bring music, music helps keep you motivated and get your mind to forget how hard your working sometimes, and also instintively your body tries to keep up with the tempo of the music.
2. take a good pre-workout supplement if you don't have the money to buy or against too many supplements a cup of coffee and some oatmeal half hour to an hour before workout is great. Personally I like Green Bulge as well which is Creatine cause it helps provide your muscle with more water to help it build and recover. Green Bulge is a patented type of creatine exclusive to Controlled Labs and I love the fact that they load it up with B12 vitamins which is the main ingredient in 5 hour energy that doesn't make you twitchy or give you a hard crash. They have about the same amount as 2.5 hour energy drink would have =p
3. If you can take beta alanine, it's been proven to help with heart health by 3% or more after 2 months of taking it. Although side effects is you get a sense of tingling (static electricity giong off in your muscles) some people hate it, and some people LOVE it. Personally I would marry it if it was a person =)
4. Nitric oxide is good cause it diolate your blood vessels making them expand greater amounts to help with nutrient delivery and oxygen to your muscles. Also has a placebo effect since your muscles will stay hard and strong longer after a workout. Also a nice little fact that nitric oxide has sexual side effects that increases sensitivity.
*Viagra is a drug that helps destroy the chemical in the body that breaks down nitric oxide. Without Nitric oxide you can NOT get an erection. This also helps women's arousal in bed as well, clitoris gets firmer, and the nipples as well
If you pick a good pre-workout supplement it should contain beta alanine, and nitric oxide. Personally I like white flood, used to love jack3d but the FDA made them lower the content of the active ingredients that made it work so well =(
Besides that a good multi vitamin is recommended, personally I prefer Animal Pak, although I have to admit swallowing 11 pills a day feels like a meal on itself, but it has EVERYTHING. Most multis like Centrum never ofter things like Liver and Joint support. Plus Animal Pak is around 50cents a day, still end up being cheaper than say GNC megaman 2 a day vitamins. and especially cheaper than the Megaman multi packs.
If you want to take things further you coud always take something like purple in train by controlled labs, personally I trust anything controlled labs makes cause I had great results from their products, and the prices are very reasonable.
Personally my budget is about $3 a day at most for supplements. I don't want to get too big, but then I LOVE the feeling of pushing myself so damn... lol o wells.
2-3x protein shakes a day $1, preworkout supp 50cents, vitamins 50cents, creatine 50 cents.
Although I'll probably be switching to more generic stuff soon lol since I'm a cheap ass =)
They have creatine which are low as around 10 cents a serving, and preworkout supp if you take ingredients separately then the price goes down a lot too. Could probably keep creatine + preworkout stuff under 25 cents a serving all together.
Don't skim on the vitamins or protein though.