Soy protein versus Whey protein
June 2, 2008
According to studies Soy protein and whey protein are supposed to be equally beneficial in promoting muscle gain. During the study, researchers at Indiana University's School of Medicine in Evansville compared the early response of skeletal muscle protein synthesis and gain in muscle following the ingestion of the two protein sources after endurance exercise in rats.
The animals were subjected to 120 minutes of treadmill exercise and then fed them with 3 different type of “meals”. The animals received a carbohydrate-only, carbohydrate and whey protein mix, or a carbohydrate and soy protein meal. That way the study wanted to see the real results compared to what a human would ingest after an intensive workout.
Once enough data was collected it was determined that Soy and whey proteins were equally effective. Both sources of protein seemed to initiate general muscle growth in the rats' skeletal muscle tissue. But don’t let rats tell you what Soy can do compared to normal Whey Protein.
Another study conducted at the American College of Sports Medicine (ACSM) found the post-workout consumption of specific Soy Drinks showed similar results to drinks based on Whey Protein.
Now, why would you consider Soy based protein as your main source of protein now? It depends. Soy has some benefits compared to normal dairy based products. This is especially true if you are dealing with heart related problems and (as an example) high cholesterol or high blood pressure. Also, if one is Lactose intolerant a Soy based protein might be a good resource as well.
Optimum 100% Soy Protein is a great source of Soy Protein.
What is Dextrose?
May 29, 2008
I am using NOW Dextrose for my post workout meal shakes to get the most out of my workout. But what exactly is Dextrose? Dextrose is a simple form of sugar found in your blood that serves as the body's main source of energy. I'm sure you have probably heard this more than a thousand times but gaining strength and muscle doesn't occur while you workout, but after the workout during the recovery process. At that time it is important to give the body the best “tools” to work with. The “tools” or better, nutrients, are Carbs and Protein. While we already know protein, we have not really talked about Carbs.
What are Carbs or Carbohydrates? Carbohydrates, or carbs, are sugars and starches, which provide energy for our body. “Carbs,” as they are now commonly referred to, have become both a blessing and a curse, as the process of modern food production has changed the way we consume them. The problem with carbs is that complex carbohydrates take longer for the body to digest. These carbohydrates are most commonly found in vegetables (cellulose), whole grain breads and pasta, brown rice, and legumes. To build up muscle and strength after a workout you do not want these slow digested carbs. You want something that goes right to work for you as otherwise some of your workout efforts are worth nothing. And that is where Dextrose comes into play.
It is very important you have a quick workout meal right after a the actual workout. Now by meal I don't mean eating a Hamburger with Fries. I mean a small, targeted meal that can be ingested and digested quickly. If you don't consume this meal immediately after the workout, then the certain benefits of your workout will be just a fraction of what they could be. Again, we already know about the importance of taking protein after a workout. Dextrose comes in a powdry form and can be mixed with Protein to a delicious shake as an example. Dextrose will give your body an important insuline spike. It will also refuel your muscles with the energy they have “lost” during the workout.
It is important to find the right balance of how much Dextrose should be added to your protein shake. Without spending much time on calculating the exact amount of Dextrose, you could go with a plain 2:1 ratio. For each gram of Protein that you ingest, two grams of Dextrose should be used. However, this might turn out way overboard and too sweet. If you are in the range of 75 KG – 80 KG I would not use more than 50 grams of Dextrose and mix it with about 30 grams of Protein.
Dextrose is cheap and almost all brands or products don’t really differ that much. I usually get a 15 lbs container as that turns out to be the best deal. Pricing is usually less than $25.00 for that container. I like saving money on those things, but still get the best value and quality. 
Try NOW Dextrose and see if that is something you like (that is what I use).
Post Workout Meal Nutrition - What to eat after a workout
May 28, 2008
You finished your workout and feel hungry. Your gut feeling tells you that you should not eat right away so that your body can burn more fat, but the truth is the first meal you eat after a workout is probably the most important meal of the day - especially if you are into nutrition and fitness and a healthy lifestyle. But if this meal is so important, what exactly do you need to know about it?!
It is very important that you know at least the basics of what nutrients your body needs and doesn't need after an intensive workout. You will need to know what the best sources are to get that specific nutrition from. Let’s start simple - What you should and should NOT eat after a workout is the first thing we will look at. The first thing you should always use is water to prevent dehydration after a workout. I personally are not good with drinking water during my workout, so I have “refill” after the workout. The other two really important things you need after a workout are carbs and protein. It is highly recommended not to eat anything that contains fat. Eating fat after a workout your digestion would slow down. In this case, it would be slowing down the digestion of protein and carbs. This, as you're about to find out, is exactly the opposite of what you want to happen.
Let’s move on to take a look at the protein. Normal foods – even though they contain protein are digested slow(er). These are not the sorts of protein you want to ingest after a workout. By the time this kind of protein is digested and finally ready to be used by your body, way too time would have passed to get the most out of it. This is why the ideal source of protein to eat after your workout is a whey protein powder mixed shake. A shake made with whey protein will be digested by your body much quicker than protein coming from normal food because it will be liquid for one. Also, whey protein is the fastest digesting protein your body can handle – giving you the best benefits right there. This is what makes whey protein pretty much the best choice for most people who want to see great results from their workout. A good value of how much whey protein to ingest after a workout is somewhere between 20-30 grams. As for the whey protein powder itself, I personally use Whey Protein Light Powder, as it also helps to reduce the body fat I carry at the same time.
The Post Workout Carbs
Aren’t carbs considered bad? That is what some diets try to tell you. Carbs are part of our normal food groups we eat. Just cutting carbs takes away an important piece of your diet. However, what carbs consumption really comes down to is how much and when. After your workout they are actually an extremely important part of your post workout nutrition. Carbs will be used by your body to restore muscle glycogen (some call it muscle fuel for a reason). If your post workout meal doesn't contain any carbs, your body may actually instead break down muscle tissue to meet its needs. I’d say that would be a bad thing since you are trying to build up muscle for several reasons. Last but not least Carbs also create an insulin spike which helps to move important nutrients into your muscle tissue quicker and more efficiently. We used the term quick/quicker a few times already and we have to use it again. Normal carbs like to be found in whole wheat bread or brown rice also contain fiber, and fiber slows down the digestion process. But what we want is fast digestion after a workout. Dextrose is what you want to look at. Dextrose is not a supplement, it is some type of sugar. If you eat the right amount of Dextrose (=Carbs) after your workout you will give your body exactly what it needs. I use about 40 grams of NOW Dextrose.
Conclusion: A post workout meal that helps you to lose weight and gain muscle should be planned properly. The preferred time to have this meal is within one hour after the workout. A post workout meal should contain carbs and protein.
What I use:
Whey Protein Light - Vanilla
How much protein should I take
May 27, 2008
Often people don’t know how much protein per day one should actually take to get the best out of the Protein intake. Unfortunately, there is no exact answer to this question. Usually there are a two completely different formulas that are commonly used to determine how much protein to consume per day.
Formula #1
To ensure that your body is in a positive muscle building state you should ingest at least .9 grams of protein per lean pound of body weight.
For example, a 200 lb. man with 12% body fat would require about 158 grams of protein daily. Here is how this value is being calculated.
200 X .12 = 24 lbs
200 - 24 = 176 lbs
176 X .9 = 158 grams
Formula #2
The latest studies conducted by the International Journal of Sports Nutrition say that people involved in strength-building fitness training would need 1.6 - 1.7 grams protein per kilogram (2.2 pounds) of bodyweight per day. That makes for about .7 grams per pound of bodyweight. Going back to our 200 lbs. man for the example, the following calculation would need to be made. Our 200 lb man (200 * .7) would need 140 grams of protein per day. As you can see this is slightly less than the first formula suggests. As a safe estimate we come to the conclusion that you should consume between .7 - .9 grams of protein per pound of body weight per day for optimum results. These numbers vary based on the amount of body fat you have. Women usually have higher body fat ration than men, so they should be on the lower end of the scale. Here are some examples for your review:
150 pounds = 105 - 135 grams of protein a day
160 pounds = 112 - 144 grams of protein a day
170 pounds = 119 - 153 grams of protein a day
180 pounds = 126 - 162 grams of protein a day
190 pounds = 133 - 171 grams of protein a day
200 pounds = 140 - 180 grams of protein a day
220 pounds = 154 - 198 grams of protein a day
240 pounds = 168 - 216 grams of protein a day
260 pounds = 182 - 234 grams of protein a day
Conclusion: You should spend enough time reviewing the results of the different calculations made on this page. Make sure you match up your exact body weight and get an idea of how much body fat you currently carry around. Once equipped with this data you can make an informed decision.
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