Egg Protein as a Muscle Gainer

Egg protein has taken a very popular stance in the world of bodybuilding. Egg protein is also known as egg albumen. This is a great source of protein that is tolerated very well by most people, including those who are lactose intolerant.

Egg protein has a very high amount of BCAA's which help drive muscle protein synthesis (protein synthesis is the process of anabolic metabolism that forms new proteins) and hypertrophy ( abnormal enlargement of a body part or organ) resulting in a great muscle gainer. Egg Protein is also rich in the amino acid arginine, which causes NO production.

Egg white protein contains a high amount of sulfur, which is extremely important to the body's hormone producing system, triggering exceptional muscle growth enhancement.

I recommend adding 10-20 grams of egg protein powder to you pre and post workout shake. Another option (my favorite) is Gaspari Nutrition Myofusion, which is a blend of whey protein concentrate, isolate, egg albumen, milk protein isolate and whey hydrolysate. As always old fashioned egg whites are a great version of egg protein.

Egg protein gets a top score of 5/5 for recommended daily use.

For some great muscle building  nutritional information by Vince Del Monte check out this article 6 Muscle Building Nutrition Screw Ups Men and Women Must Avoid.

Peanut Butter Protein Bar Recipe

Some protein snacks can be a healthy alternative to help someone satisfy their sweet tooth, as well as add some extra calories and protein for someone looking to build muscle. These low-fat bars are big in taste and rich in fiber with a light spread of peanut butter covering the top.

3 ½ cups quick oats

1 ½ cups powdered nonfat milk

1 cup sugar-free pancake syrup

2 egg whites beaten

¼ cup orange juice

1 tsp vanilla

½ cup natural applesauce

4 scoops low-carb chocolate or vanilla whey protein powder

Frosting - 1/3 cup natural peanut butter

Directions - Preheat oven to 325 degrees. Mix all dry ingredients in bowl and mix well. In a separate bowl, combine egg whites, orange juice, applesauce and sugar-free syrup. Blend well. Stir liquids into dry ingredients until mixed. The consistency will be thick and comparable to cookie dough. Spread batter into a 9x12 baking dish sprayed with nonstick cooking spray. Bake about 20 min. or until edges are crisp and browned and inserted knife comes out clean. Frost with natural peanut butter. Cut into 10 bars. Store in an airtight container and keep refrigerated.

Totals Per Serving (Recipe Makes 10 Servings): 170 calories, 17 g Protein, 25 g Carbs, 5 g Fat, 5 g Fiber

Recipes by Stella Post – Stella's Kitchen: Creative Cooking for Fun, Flavor and a Lean, Strong Body

Also, try this Delicious and Healthy fat-burning chocolate pudding that’s high in fiber, healthy fats, protein, and low in sugar, with ZERO artificial sweeteners and NO added sugars!

Pure Muscle Gainer Post Workout Supplement Stack

Everyone wants to know the secret to gaining pure muscle mass. The truth is all of your muscle growth occurs outside of the weight room. People spend hours in the gym thinking that they will add muscle just because they put in their time. The trick is to add these supplements post work-out with a clean diet for improved recovery and enhanced muscle growth.

  

Whey Protein: This should be a staple in everyone’s supplement arsenal. Whey Protein breaks down quickly upon ingestion, pushing its amino acids into the bloodstream to reach your muscles, blasting them into an anabolic state.

WHEY ISOLATE & HYDROLYSATE

Take 30-40 grams immediately after training. Your best choices are whey protein hydrolysates (broken down into smaller fragments for quicker absorption) or whey protein isolates.

Creatine: Creatine is one supplement that has been under the microscope for years, due to its direct link to increasing pure muscle mass, strength and power. It has been shown to help protein synthesis and slow protein breakdown, because it pulls water into the muscle cells creating an anabolic atmosphere for muscle growth.

Take 3-5 grams of your choice of creatine (creatine monohydrate is proven and easier on the wallet) with your post workout shake immediately after training.

BCAA’s: BCAA’s are the main amino acids leucine, isoleucine and valine. Branched chain amino acids (bcaa’s) have many benefits. They include muscle growth, reducing delayed –onset muscle soreness, increased energy and blunting cortisol (a catabolic hormone). Your cortisol levels rise after intense physical exercise, which inhibits testosterone and leads to muscle breakdown.

Take 5-10 grams of BCAA’s immediately after training with your post work-out shake.

Carb Powder: Certain carb powders absorb very quickly, which makes them an ideal post workout carb choice. Carb powders can quickly elevate insulin levels and replace glycogen in broken down muscle. Since insulin is very anabolic, carb powders can be a strong muscle gainer as well as promote recovery when taken after workouts.

Take 40-80 grams of carb powder with your post workout shake immediately after training.

If you are serious about packing on muscle mass, then try adding this post workout supplement stack to your weight lifting program. Remember, your muscles grow outside of the gym, so stay dedicated and consistent and you will see results.

Whey and Casein Protein as a Muscle Gainer

It is recommended that you consume a majority of your protein from whole food sources, such as poultry, beef, pork, seafood, eggs and dairy. Even so, there are important times of the day when it is more beneficial to have protein powder over whole food sources.

  

In years past, your options were limited when it came to different types of protein powder.  Today, there are many different types with many different benefits, depending on your fitness goals. We are going to focus on whey and casein proteins.

   

First, let’s start with whey protein. Whether you know much about it or not, I’m sure you are familiar with it since it is one of the most popular protein powders. This is due to the fact that it is a dominate protein when it comes to stimulating muscle growth.  Whey  protein also enhances blood flow to the muscles. By having more blood flow to the stimulated muscles you get more nutrients to them such as amino acids (from whey protein), anabolic hormones and oxygen which makes whey protein a solid muscle gainer.

             

             How does whey protein stimulate muscle growth?

-It is one of the fastest digesting protein powders on the market. It’s amino acids get rapidly absorbed into the blood stream making their way to the muscles.

-Whey protein has one of the highest leucine contents of all protein powders. Leucine is the amino acid most popular for stimulating muscle growth.

-Whey protein also boosts insulin levels. Insulin is the anabolic hormone important for stimulating muscle growth.

             When is the best time to take whey protein?

-To help build muscle and burn fat, you should take whey first thing in the morning, between meals (if desired) and before and after workouts.

   

Unlike whey protein, which is rapidly digested and absorbed, casein protein takes much longer to digest and be absorbed. Casein’s slow digestion rate allows it to promote muscle growth by shutting down muscle catabolism (muscle breakdown). Casein protein has growing popularity as a muscle gainer in recent years. Studies show that people adding casein (with whey) to your post-workout shake gained more muscle than those using just whey.

                 

             How does casein protein stimulate muscle growth?

-Due to its slow digestion, it keeps the body in a constant anabolic state, which is the ideal situation for pure muscle growth.

-Casein protein has one of the highest levels of the amino acid glutamine. Glutamine increases immune system function, growth hormone levels and can even have some fat loss benefits.

When is the best time to take casein protein?     

-To help build muscle and burn fat, you should take casein after workouts with whey protein, between meals if need and with no exceptions before bed. Consuming casein protein before bed will insure that your body has a steady stream of slow released amino acids throughout the night, keeping your hard earned muscles safe from being broken down.

Whey and casein protein both have different benefits. If they are both used at the right times throughout the day (with an exercise program in place), you will have a 24 hour muscle gainer machine.

Whey Proteins to Shed Fat?

As millions of Americans struggle to shed the excess weight that threatens their health and longevity, exciting new research indicates that the milk-derived compound known as whey may be a valuable weight-loss aid.
   

Whey Protein Powder

These emerging findings demonstrate that whey modulates several critical pathways related to weight management, such as supporting satiety, improving insulin sensitivity, and optimizing muscle mass. Moreover, research suggests that whey may help reduce stress, moderate cortisol, and support healthy serotonin levels, thus imparting feelings of well-being. These findings add to whey’s already well-established benefits, which include boosting glutathione levels, facilitating immune function, and aiding in the fight against cancer.
   
This multifaceted nutrient may thus help to improve whole-body wellness by supporting healthy weight, mood, and biochemistry (LE Magazine March 2006, Will Brink How Whey Promotes Weight Loss).
    
What is the first thing you think of when you hear the word whey proteins? Building muscle is probably the popular consensus. Modern research has shown that whey proteins have a long list of health benefits. Many people are looking for weight-loss solutions and do not know where to start. It’s been proven that protein is one of the best nutrients to consume when you’re trying to shed fat, curb hunger and build healthy muscle. It has also been shown that when you add whey proteins to your diet along with a fitness plan including muscle building or toning exercises, you will be able to lose more weight more quickly and keep it off. Substituting muscle for fat is one way to increase your metabolism and help you continue to burn calories, even when at rest.
   
Now that we established that whey proteins are beneficial for fat loss help, we need to ask the question “When and how should I use protein shakes throughout the day for my diet?”.  I suggest having an exercise program in place to get the full benefits of your protein supplementation. I will give you two general ideas as for when to substitute your shakes throughout the day, depending on your exercise program and goals.
   
If you are simply looking for weight loss and your exercise consists of walking and cardio machines you will want to consume 20-30 grams for breakfast. I would suggest one more time through the day when you feel like you might need a snack and are tempted to eat something unhealthy. These two shakes will help curb you hunger with healthy protein, which will increase your metabolism. Eat a sensible lunch and dinner with at least four days of exercise.
   

If you are interested in building muscle size and weight loss, then I suggest drinking three whey protein shakes a day, with your weight training program. Drink the first in the morning to put your body into an anabolic state (muscle growth). When you sleep at night your body goes in to a catabolic state, which means your body is burning your muscle for fuel. The protein shake will immediately catapult your body from a catabolic to an anabolic state. Next, drink 25-35 grams of protein before and after workouts. This will provide your body with a steady stream of amino acids, priming your muscles for new growth.

Weight loss is only one of the many health benefits that whey proteins have to offer. With proper supplementation, diet and exercise you can start the process of your new and improved body transformation.



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Muscle Gainer Routine & Ideas for Beginners

If you are looking to start a weight training program, or are currently using one that isn’t working for you, then you came to the right place.  Have you ever wondered if you could change your physique to that guy at the gym who has pure muscle and 7% body fat? Let’s not get ahead of ourselves, but with hard work, nutrition, dedication and supplementation it is possible over time.  I’m going to give you a basic overview of a weight training program that will help you build muscle and burn fat.

You should start out by setting aside an hour of your day for your exercise program.  Dedication and consistency are the key elements for the beginning of the exercise program.  The reason I say this is because 60% of people will not follow through with their exercise program and goals. If you can stay consistent for 4-6 weeks you will see the results, which will trigger more motivation to keep going and so on. We will keep this somewhat simple for the first 6 weeks.

We are going to do a two on-one off-two on training split for the first six weeks.  Monday you will work out your upper body, Tuesday is lower body, Wednesday is 30 minutes of cardio (your choice), Thursday is upper body and Friday is lower body. This split will assure that all body parts are being worked. Each body part twice a week at medium volume is a beginner’s can’t lose muscle gainer routine. You should keep your reps at the 10-12 range, since this will give you the most muscle fiber stimulation. Rest for a minute between sets. If you are looking to burn more fat, increase the intensity and rest only 30 seconds between sets. Below is an example workout for your Monday-Friday routine.

Monday-  barbell bench press 3x10, barbell shoulder press 3x10, machine rows (for upper back) 3x10, barbell bicep curls 3x10, tricep push downs 3x10

Tuesday- barbell squats (form important) 3x10, leg extensions 3x10, leg curls (hamstrings) 3x10, calf raises 3x10

Wednesday- 30 minutes cardio

Thursday- dumbbell bench press 3x10, dumbbell shoulder press, dumbbell rows (for upper back), Dumbbell bicep curl 3x10, tricep pushdowns 3x10

Friday- barbell squats 3x10, leg extensions 3x10, leg curls 3x10, calf raises 3x10

This should give you a great start to your program. You want to make sure you set goals because this will help you track your progress and fuel motivation. Also, keep a log book of your weight and reps; each week you want to try to increase your weight. This is a great way to increase strength, which leads to muscle growth.

Last, but certainly not least, I would suggest a whey protein powder supplement for starters. Protein is the main building block for muscle growth.  Whey protein taken before and after a workout is a great muscle gainer. I would suggest 25-35 grams of whey protein before and after a workout. For optimum muscle growth, consume 1-11/2 grams of protein per pound of body weight. I will talk more about sports nutrition supplements in posts to come.

If you are dead serious about creating a physique that demands respect? Check out this muscle building program!