Carbohydrates are generally easy to digest compared to fats. Food such as rice, pasta, and bread are loaded with carbs. You need to allow three to four hours to digest these kinds of foods before your exercise routine or event. On the other hand eating fruits such as watermelon, apple and peaches, which also contain carbs, may digest faster. These may take less than an hour to little more than an hour to digest.

You should experiment several types of food before your routine. Each body reacts to food items differently. Keep in mind time to digest is also important.

Also consider taking liquids instead of solid food. Liquids digest faster than solids. Foods that are high in sugar digest faster because sugar converts to glucose. But avoid fats altogether. They take the longest time to digest. However, do not go into your routine without taking proper nutrition before.

benefits of whey protein

when should i take whey protein

whey protein side effects

whey protein smoothie recipe

make your own whey protein bars

whey protein shake

protein required for workout

why should i take whey protein

best tasting whey protein

make whey protein cookies

“Do bodybuilders really need supplements?”

Let’s examine that question.

The first thing to look at when trying to answer the million-dollar question about supplements (with the ever-increasing revenues of the supplement industry I should more accurately call it a “billion-dollar question”) is what do we define as “need”?

The question seems to be, “do we really need supplements”? But the answer to that completely depends upon what it is that we do or do not need them for. Let’s examine a couple of different definitions.

“Do bodybuilders need supplements to become bigger and stronger?”

The answer to this question? No!

Regardless of what the million-dollar supplement companies would have you believe, supplementation is not mandatory in the pursuit of increased muscle mass and strength.

Anyone who trains hard and focuses on consuming adequate amounts of protein, carbohydrates and fats from whole foods can and will see a significant increase in muscle size and strength.

If you want to become bigger and stronger, supplements are not mandatory. Period.

So given this fact, bodybuilders shouldn’t use any supplements, right?

Wrong.

Let’s examine the second definition.

“Do bodybuilders need supplements to become as big and strong as they possibly can?”

The answer to this question? Yes!

Although supplements are not mandatory to become bigger and stronger, they ARE mandatory if your goal is to become as big and strong as you possibly can. By investing in the right products and using the proper amounts, you can definitely gain an extra edge and see superior gains than a person who has chosen not to go the supplement route.

With the endless hours of hard work and dedication that you put in at the gym and at home on your quest to achieving the physique you desire, it only seems logical that a few extra bucks should be spent each month on a few reputable products in order to maximize your gains.

The question you simply have to ask yourself is, “how much are my muscle gains worth to me?”

If an extra boost in strength at the gym is worth the price of that bottle of creatine, then it makes sense to purchase it. If improving the convenience of your eating plan is worth the price of that tub of whey protein, then it makes sense to purchase it.

“Do bodybuilders really need supplements?”

If you’re serious about achieving the most significant muscle size and strength gains that you possibly can, then I definitely would recommend a basic and straightforward supplement plan to maximize your results.

Here are the 4 most basic supplements that I would recommend:

1) Whey Protein
2) Creatine
3) High-Potency Multivitamin
4) Essential Fatty Acids

This is a great place to start and will go a long way in increasing your lean muscle mass, strength and fat burning capabilities. There are definitely a lot of worthless, ineffective supplements out there, but these 4 basic products have been shown time and time again to be both effective and worth the cost.

If you’re looking to gain an extra edge and are serious about reaching your muscle-building goals, they are definitely worth looking into.

To learn the details of these 4 supplements including proper dosages and product recommendations, you can go here.

You can also access my honest and unbiased reviews of over 20 of the most popular muscle building supplements on the market today. This could potentially save you hundreds or even thousands of dollars, so I would strongly urge you to check it out.

Every session in the gym should be treated as a battle, and just like any other battle in life you must enter it with proper mental and physical readiness.

This article will deal with the physical side and will teach you exactly how to prime your body before battling the weights with proper pre-workout nutrition.

A carefully planned pre-workout meal will ensure that you always enter the gym at peak strength and will provide your body with the necessary tools to battle the weights as effectively as possible.

The 3 main goals of the pre-workout meal are as follows:

1) Maximize your strength potential.

2) Provide a steady stream of balanced energy for your mind and muscles throughout the workout.

3) Minimize muscle breakdown and provide the raw tools for your body to begin the recovery process once the workout is over.

The first thing to make sure of is that you are properly hydrated before beginning your workout. Water plays a vital role in keeping strength and energy levels peaked, so always ensure that you’ve consumed an adequate amount of water in the few hours before you train.

Around 30-45 minutes prior to entering the gym you should consume your pre-workout meal. The first component of this meal is, you guessed it, protein. This protein will keep your body in an anabolic state throughout your workout and will help to prevent muscle breakdown as you train.

I would recommend that you consume 30-40 grams of high quality protein, ideally coming from a mix of whey protein and casein. This can best be accomplished by mixing 25-30 grams of whey protein in 300-400ml of skim milk.

Whey protein makes for a great pre-workout choice because it is naturally high in BCAA’s, which help to prevent muscle catabolism during your workout. Mixing your whey with milk is a good idea because this will slow down the release of the protein and provide your body with a steady stream of amino acids throughout your workout.

Along with your protein shake you should also consume 1-2 portions of low-glycemic carbohydrates. Low glycemic carbohydrates are ideal before the workout because they are broken down and absorbed gradually in the bloodstream, providing your body with a steady stream of energy throughout your workout.

When you consume high glycemic carbohydrates that are rapidly released into your bloodstream, your body will release a surge of insulin in an effort to level out your blood sugar. This will result in a quick rise in insulin levels followed by a sharp fall.

The fall in insulin levels will leave you feeling weak, tired and sluggish. This is the last thing you want in the middle of a high intensity workout, so choose carbohydrates that won’t cause this rapid fluctuation in insulin levels.

Pre-workout carbohydrate choices such as oatmeal, apples or brown rice will provide your body with a steady stream of sugars throughout the workout and will keep your energy levels peaked at all times.

This pre-workout meal should be fairly small to allow for easy digestion and to prevent you from feeling sick when you train. You should never workout without having a meal in you first.

So, just to recap:

30-45 minutes before your workout:

1) 25-30 grams of whey protein mixed with 300-400ml of milk
2) 1-2 servings of slow release carbohydrates (i.e. Oatmeal, brown rice, apple)

I also like to throw in a cup or two of coffee before my workouts as I find that this increases my energy and amplifies my focus nicely.

There are also 3 other highly important times throughout the day to pay special attention to the foods and supplements that you consume. Click here to find out what they are, and how to properly approach these periods for the best possible results.

The fact is, if you are trying to build muscle and there is not enough protein in your diet, your body goes into what is called a catabolic state where because of the absence of proteins in your system, the growing muscle tissue breaksdown your existing muscle for energy, destroying all the hard work done so far.

Most people think “I just get my proteins through everyday food consumption”. For many people, their goals are to burn fat and/or gain lean muscle. Studies have shown that metabolism increases when whey protein intake increases, and a high whey protein intake may in fact be thermogenic and lead to increased calorie burning and fat loss etc. So, in addition to a high protein solid food diet, adding whey protein nutrition each day will ensure you are giving your body the nutrients needed for optimum results.

Increasing your protein intake from 11% to 23% can lead to a reduction in the risk of cardiovascular disease . Whey protein supplementation is not just for body builders or professional athletes anymore, anyone and everyone can benefit from whey protein nutrition, especially because in most cases our everyday diet lacks protein.

Whey Protein Side Effects

Are you worried about whey protein side effects?

If you are, then stop worrying, whey protein in either isolate or concentrate form, are just that, protein – unlike some other types of supplements and drugs whey protein supplements contain mostly whey based protein and some other ingredients like carbohydrates, calcium, some fats, and some other fancy ingredients which really aren’t that special. There are no side effects of extra consumption of protein.

So in other words, you can expect no real side effects of taking whey protein supplements. Other than maybe gaining some lean mass, which is what you want. Also, there have been no documented side effects of whey protein, it’s just like the food you eat, causing no side effects.

The only whey protein side effect is the cost

In the end what limits people from taking a lot of Whey Protein is ultimately the cost and beyond a certain point it just ends up leaving your body as waste, so work out exactly how much your body needs for your type of activity and stick to it.

The usual amount is that you need 1g of protein for every pound of body weight you have so factor in your average protein intake from your other meals and make up the deficit with whey protein. Anything extra will just go down the drain.

So don’t worry, there are absolutely no whey protein side effects.

Whey is a by product of cheese from cow’s milk wherein whey protein can be isolated from whey that produces these two major types – concentrate and isolate whey protein. Although it’s a form of a dairy product, don’t squirm yet because this contains a low level of both fat and cholesterol which is a perfect supplement for a low fat diet. The concentrate form is different from the isolate one because it’s cheaper and affordable compared to the latter. These two differs from price because they also have different biological value where isolate contains a protein value of 92% to 97% and concentrate with 75% to 85% protein quantity. Although it shows that the quantity difference of protein is only very little, it will now depend on the client which better suites their needs.

Here are the great benefits of Whey Protein Powder in your diet:

1.It provides an ample amount of protein that is substantial to the body’s muscle tissue during sports such as weightlifting or bodybuilding. It is most popular to people whose activities demands higher protein consumption.

2.It strengthens the body’s natural immune defenses. Studies have showed as well that it aides in the prevention of diseases like cancer.

3.An individual under increased physical activity was said to recover better and gets a higher energy boost during extreme workouts with whey protein intake. It’s a safer energy booster and provides an excellent amount of protein for larger muscle areas.

4.To individuals under controlled diets and weight loss program, whey protein is a good source of low level calories and does not give an upset stomach.

Enhancing your diet with whey protein products is a personal choice. It is whether you need the concentrate or the isolate form, the quality or the cost effective alternative. Know how it can be useful for your daily routines and well being. Bodybuilders rely on this good product to sustain an appetite that won’t wear out easily during workouts. To the calorie conscious group, whey is a way better supplement to get the low fat diet. A chance of gaining the protein amount needed is high and worthwhile. This is truly a win-win product and highly practical choice ether way.

This product is available in different flavors at reasonable prices. Find time and surf the net because the best deals are found in there with a lot of competitive prices to choose from for your money value. You can also buy them at local health stores and fitness centers whenever you feel the need for a power up of energy or while you workout. What better way but to go all the whe

The two things you’ll need for sure are some protein powder and a binding agent to hold it together. The most rudimentary protein mixture is simply protein powder combined with natural peanut or other nut butter. This has a taste and texture rather like halvah. But I find it a bit crumbly, personally. So I decided to add another binding agent and another flour-like substance to give it a bit of body.

Basic ingredient 1: flour. You don’t need to use normal flour, I find that Oats will do just the job.

Basic ingredient 2: protein powder. Your choice here of whatever flavor you prefer. I find vanilla works well but you can get Double Chocolate to give it a nice extra flavour.

Basic ingredient 3: peanut or another nut butter. Personally I find that I prefer the nut butters to regular peanut butter. They give the bars a more interesting taste.

You will combine these in an approximately 1:1:1 ratio, but the exact quantity will depend on how much you want to make, what texture you like, and what else you combine with the mix. What you’re aiming for is a mixture that holds itself together, like cookie dough, without being overly gooey.
Basic process:

Step 1: Whiz the grain in the food processor until it’s a flour. Remove about one-third to half of a cup of it from the food processor and set it aside. I do this instead of leaving it in the food processor because I never know whether I’m going to add too much binding agent later in the process, and end up with something too gooey because I don’t have more flour to dump in. It doesn’t seem to work if you add just whey powder later on, so I save a little of the flour, just in case.

Step 2: Dump in the protein powder and zip that in the processor for a second till the flour and powder are combined.

Step 3: Add the nut butter a little at a time, blending between additions, until the mixture has the texture of cookie dough and holds its shape when pressed together.

Step 4: Either lay out a sheet of wax paper on the counter or on the cookie sheet, or line the roasting pan with it.

Step 5: Dump the mix on some wax paper. You can cover it with another sheet of wax paper and roll or pat it out into the desired thickness, or you can just press it into the roasting pan with your hands. Cover with another sheet of wax paper or saran wrap if it fits better on top of the pan.

Step 6: Put the thing into the freezer. Chill for a few hours.

Step 7: When nicely frozen, remove and cut into bars of desired size. Wrap each bar individually in wax paper. I like to wrap a few then put them into a container or plastic bag which I then put back into the freezer. Keep the bars chilled until just before eating, if possible. You don’t need to be overly fastidious about this (i.e. you could leave one in your bag for an afternoon), but staying cold helps the bars keep their shape, and keeps them from going bad. I keep mine in the freezer then grab one out on my way to work and keep it in the fridge at work. If you want to be able to eat them immediately after retrieving them from the cooler, you may want to just refrigerate them instead of freezing.

OK, now here’s where it gets fun. There are lots of things you can do with the basic recipe to spruce it up a bit.

The first thing I like to do is add a banana to the mix in step 3 to make the texture a little chewier. Adding any kind of fruit puree or a banana will give the bars a moister, chewier texture. More than one banana seems to make it too gooey. In theory, applesauce might work, since it’s often used in lowfat cooking to add moisture and to hold things together, but I’ve never attempted it.

In Step 1, I also often add dry spices such as cinnamon and nutmeg. Here you can also add nuts or seeds such as pumpkin or sunflower seeds. Just grind them up with the flour. Walnuts and pumpkin seeds will add omega-3s, and Brazil nuts will add selenium (an antioxidant).

In Step 3, you can add dried fruit and/or a wee shot of vanilla. Just remember in the second case that you’ll need a little extra flour to compensate for the added liquid.

In Step 5, you can use foil muffin cups instead of wax paper/cake pan and just press the mix into the muffin cups. This will give you a relatively consistently sized “protein cookie” instead and if you leave the “cookie” in the muffin cup, you don’t have to worry so much about it getting squished.

To figure out the nutritional breakdown (i.e. calories, fat, protein, carbs), just total up everything you put in, and divide by the number of bars you made (assuming you made the bars more or less the same size).

(just take the amazing offer on the right and select the flavour of your choice)