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7 Ways to Jump Start Your Beach Body Weight Loss
As May turns to June, it's time for many of us to take a look in the mirror and assess the results of our physique-enhancing regimen for Summer 2023. How far have we gotten in shedding excess fat and getting lean and extra-defined for the beach days and nights out of the long, sweet season ahead? Did you achieve your goals? Do you like what you see? Then congratulations are in order. Go forth and turn heads wherever you go. You earned it. Many of the rest of us, however, are discovering the age-old harsh reality of summer weight-loss efforts.In February and March, the pounds just melt right off as we put new summer clothes in our online shopping carts and research tropical destinations. These pounds are the easy ones, and part of us knows that. They're water weight and the excess fat most recently gained since last summer or over the holidays. Surely the fat loss will continue until we reach our goal, right? Unfortunately, our bodies have other plans in store for us. Faced with caloric deprivation (what are ancestors experienced as famine) our bodies take countermeasures to preserve what excess fat remains. Our metabolism, heart rate and blood pressure slow down. The needle on the scale stutters and stalls. Our mood suffers and we may actually begin to feel cold. We have less energy because, frankly, our bodies aren't going to expend energy they don't have. Welcome to the last days of calendar spring. The challenge is real and the finish line is so close. What's needed now is a few not-so-extraordinary measures to fire up fat loss, restore vitality, and attain the ideal physique we aspired to in the cold months of winter. Let's take a look at seven of those strategies for a strong finish. Prioritize Resistance Training Over Cardio Exercise Like Running Maybe you love running. A lot of people do. It relieves stress, can improve both agility and bone density and can even enhance your creativity. It's also excellent for cardiovascular health. But it won't help you lose a single ounce of body fat. And if you're doing it, now is the time to cut down on it, particularly steady-state running over extended periods of time. Steady-state cardio actually burns very few calories. Your body acclimates to this kind of treadmill plodding very quickly. Even if you keep your heart rate elevated (which not many people do) you're burning at best maybe 100 calories per mile. You'll replace those calories with the energy drink you consume afterwards. Worse yet, you're not building any new muscle. When you engage in low-resistance exercise like cardio, your body tends to spare fat stores, quickly burning through the muscle glycogen available and then tearing down existing muscle mass for fuel. Muscle mass is the furnace that you’re depending on to burn fat. The less of it you have, the more challenging fat loss will be.Instead, if f you want to burn fat, you have to lift weights regularly to increase your training volume and add muscle mass. You're probably already doing this, but in these last days of spring you should rely on weight training exclusively to get lean. The more muscle mass you have, the more fuel it takes to maintain, the more fat you will burn. What about your cardiovascular health? The truth is, if you're maintaining a brisk pace, keeping breaks between sets to a minimum, using supersets to work opposing muscle groups (and thus keep moving), you're already getting a cardio workout. You're sweating and your heart rate is elevated for the duration of your workout. It's the best of both worlds -- getting cardio AND adding muscle mass. Forty-five minutes, three to four workouts a week with an emphasis on keeping rest intervals short, should be more than enough. Measure Your Portions If you're not already doing this, trust us, you're consuming many more calories per day than you think. Most people just don't have a realistic concept of what constitutes portion size. Dial in your macros (50% high-quality low-glycemic carbs, 30% protein, 20% healthy fats), weigh your food, and set it aside into pre-arranged meals. (If this seems like a lot of work and your budget allows it, there are plenty of fitness-oriented meal services out there that will do this for you.) Keep a log of what you eat. Doing so may seem like busywork, but it will help you maintain an accurate picture of your eating habits and avoid cheating. You're less likely to cheat on portion sizes if you have to write the cheat down. And you're certainly less likely to grab a bag of chips at the Quickie Mart if you have to write that down too. Successful dieting doesn't just mean eating less, it means eating better. Support Muscle Mass and Growth with BCAAs Every pound of muscle in your body burns about 50 calories per day at rest. So it makes sense to maintain as much of it as possible. Unfortunately, muscle mass is the first thing to go when your body shifts into survival mode. To keep it, you have to use it, which is where resistance training comes in. You also have to feed it. High-intensity resistance exercise literally destroys muscle tissue. When we destroy muscle tissue during exercise, we do so with the intention of building it back, bigger and better. We can't do that, however, if our bodies are under-fueled (as during caloric-restrictive dieting). But there are calorically efficient ways to fuel the protein synthesis that is the foundation for muscle recovery and repair. Branched-chain aminos (the essential aminos leucine, isoleucine and valine) facilitate protein synthesis in muscle tissue. Leucine, in particular, is a primary activator of the mTOR anabolic pathway that governs protein synthesis and consequent muscle repair and growth. Restoration and growth of muscle tissue, in turn, results in increased metabolism and increased fat mobilization for energy. You can supplement with BCAAs without adding much to your daily caloric intake by simply incorporating a daily high-quality protein formula into your meal regimen. A single serving of a high-quality whey isolate formula contains high amounts of BCAAs with little more than 100 calories or so, with negligible amounts of fat, sugar and lactose. Or you can supplement with a straight-up BCAA supplement pre- or intra-workout. Again, every ounce of muscle you can retain will inch you closer to your beach body ideal. Increase Strength and Work Output with Creatine Several weeks into your beach body diet, energy becomes a problem. You may be feeling lethargic and your workouts are suffering. Prioritizing the highest-quality food sources will help you bridge that energy gap, but to keep your workouts maximally productive, more is needed.Strength is the key to maintaining and increasing workout performance and output. To support strength, you need to consider creatine supplementation, if you haven't added it to your regimen already.Many people (especially women) seeking fat loss shy away from creatine because they associate it with water retention and weight gain. This is a mistake. Creatine plays an important role in helping to synthesize adenosine triphosphate (ATP) in muscle tissue, a compound that releases energy used for muscle contractions.Creatine, especially in its monohydrate form, has been associated with positive effects on strength and endurance increase, training capacity, muscle mass, and body composition in literally hundreds of clinically studies conducted all around the world. Again, the more muscle you have, the more fat you burn. Creatine monohydrate is a calorie-free secret weapon in your quest for a lean, rock-hard physique. Reset Your Body's Weight Loss Potential By Varying Your Exercise Regimen If you're adhering to the same training regimen day after day and week after week, you're most likely bored with it and your body is too. Your body will acclimate pretty swiftly to a stagnant routine, which will make maintaining muscle and leaning out difficult to achieve. So it's time to change it up. If you're hitting the same circuit of machines and free weights every time you hit the gym, sign up for a group exercise class. Or try high intensity interval training as a substitute for long-interval, static distance running. Swimming, yoga and tennis (or pickle ball) are all worthy alternatives as well. The key is to challenge yourself, both physically and mentally. Whether you're lifting weights or executing a perfect warrior pose, be mindful of your heart rate. Try maintaining a heart rate that's around 50% to 85% of your maximum heart rate. To establish your maximum heart rate, subtract your age from 220. But most of all, remember that variety is the spice of life and essential to your beach-body goals. Get Sufficient Sleep to Recharge Lack of proper sleep doesn't just interfere with proper muscle recovery and overall wellness, it can actually lead to fat gain. Observational evidence has long suggested that people who report irregular or fewer hours of quality sleep are more likely to be overweight. How much sleep is optimal for a typical adult? At least seven hours of high-quality sleep per night. So draw the shades, turn off the TV (or better yet, put the TV in another room), set the temperature on the cool side, and set aside any electronic devices. Try Intermittent Fasting Intermittent fasting is all the rage these days, with dieters, athletes, and even bodybuilders employing it to reach their physique goals. It turns out that fasting may actually increase metabolism due to increases in serum norepinephrine caused by caloric deprivation. Fasting has also been linked to increases in growth hormone production, which would support both fat loss and muscle gain, and more responsive insulin production, which could facilitate fat burning. Which kind of fasting is best for you? You might try the 16:8 Method, which entails skipping breakfast each day and eating during an eight-hour 12 noon-to-8pm window. Or try the 5:2 Diet, in which you would consume only 500-600 calories two days per week and eat normally otherwise. You could also fast entirely for one or two 24-hour periods per week. No matter which method you choose, make sure you don't overcompensate by eating much more during non-fasting periods. Keep Your Eyes on the Prize Change, flexibility and willingness to adapt are key attributes to achieving your summer beach body goals. Stay focused, stay active, give your body the nutrition it needs to thrive, and power your way across the finish line. Your Beach Body Summer is at hand!The articles featured herein are for informational purposes only and should not be construed as medical advice. Specific medical advice should only be obtained from a licensed health care professional. No liability is assumed by ProSource for any information herein.
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11 Core Exercises for People Who Hate Crunches, Sit-Ups and Planks
Is there anything more depressing than heading into the gym on core workout day? You've got forty-five minutes to an hour of crunches, sit-ups and planks in several variations to look forward to, and you won't even get to look good doing it. (Trust us, nobody looks good in that ridiculous vertical crunch machine, hunched over, red-faced, with your hands grasping those handles over your head.)And here's the thing. All those bicycle crunches, hanging sit-ups, and time spent in the side lateral machine aren't even all that good for you. (Planks might have some utility, but further down, we'll have an alternative for that too.)Researchers have determined that it would take about 250,000 crunches to burn one pound of body fat. Crunches also tend to activate limited muscle groups (abs, obliques) while elevating neck and lower back compression and increasing the risk of injury. Those lateral twist machines are also an injury waiting to happen. Sit-ups have lost so much credibility that trainers don't even mention them anymore. Some people hate core day so much, they refuse to even do one. (ProSource's own fitness guru, Darrin Hills comes to mind.)So. What to do? Well, the good news is, if you're pursuing a well-rounded regimen of weekly weight training that incorporates free weights and compound movements, you're already doing core work. Likewise, any kind of bodyweight bearing exercise or training that requires and improves balance and coordination. Think of it as a stealth core workout hidden within your normal regimen.Can you get six-pack abs without ever doing a plank again? Maybe that's a stretch, but you can work your abs in plenty of alternative ways. And defined abs actually have more to do with losing excess fat and water-weight anyway. For our purposes here, we're talking about building core strength and flexibility. Let's talk about core exercise alternatives and how you can make them work for you.SquatsYeah, yeah, we know. We're offering to take away the drudgery of Core Day, and offering you Leg Day. But squats are the gift that keeps giving: a fantastic compound exercise that primarily targets your lower body, including your quadriceps, hamstrings, and glutes. If you're doing them correctly, you're powerfully engaging your core muscles, especially your lower back and abdominal muscles. To maximize the engagement of your core, focus on maintaining a tight and upright posture throughout the movement.DeadliftsHere again, you were doing core work all along. Deadlifts are another excellent compound exercise that primarily works your posterior chain, including your hamstrings, glutes, and lower back. When performing deadlifts correctly, you automatically engage your core muscles to stabilize your spine and maintain proper form. Keep a neutral spine throughout the movement to protect your lower back. Oh, and enjoy that clang and crash of weights hitting the floor, something you'll never enjoy doing crunches. LungesHere's a great core alternative that also eliminates the need for two of our least favorite machines: the leg curl machine and the leg extension machine. Lunges are great for targeting your lower body, specifically your quadriceps, hamstrings, and glutes. To engage your core during lunges, focus on maintaining your balance and stability by keeping your abdominal muscles tight and your torso upright. You can perform walking lunges or stationary lunges, depending on your preference and space availability.Push-UpsThe Big Daddy of bodyweight-bearing exercises. While push-ups are a classic exercise for targeting chest, shoulders, and triceps, they also nurture your core. Think of them as planks before your grandpa knew what a plank was. While performing push-ups, your core muscles work to stabilize your body, especially your lower back and abdominals. To engage your core effectively, focus on maintaining a straight line from your head to your heels, avoiding sagging or raising your hips. Need more of a challenge? Ramp up balance difficulty by alternating one-arm push-ups. Or try vertical pushups in a doorway.Renegade RowsOr take the push-up to an entirely new level with the renegade row. Renegade rows are a compound exercise that combines elements of both push-ups and rowing. This exercise targets your chest, back, shoulders, and arms while also engaging your core muscles for stability. Start in a push-up position with a dumbbell in each hand, then alternate rowing one dumbbell at a time, keeping your hips and shoulders squared and stable. Balance and bodyweight bearing equals a sturdy core.Kettlebell SwingsIt pains us every time we walk into a gym and see a full rack of kettlebells neglected in a far-off corner. Kettlebells are the world's most versatile free weights. You can use them to target specific muscle groups and you can also execute total-body movements that emphasize balance, stability and your core. Kettlebell swings, specifically, are a powerful exercise that targets your posterior chain, including your glutes, hamstrings, and lower back. The explosive hip thrust motion in kettlebell swings engages your core muscles to stabilize your spine and maintain control throughout the movement. The better you get at it, the heavier the bell you use. Standing Bicep CurlsWe kid you not. The ultimate gym flex is also good for your core, if you're doing them right. The key is to emphasize proper form over using too-ambitious of a weight. If you're swinging your back even an inch or so, or using momentum to complete the movement, you're cheating yourself. Get a lighter weight and start over. Keep your back straight; execute both the concentric (curl) movement and the eccentric (extension) movement slow and steady. Dumbbells or curl bar -- take your pick and build both arm and core strength.Step-UpsTime to think outside the box by getting out the box. Step-ups are a simple yet effective exercise that primarily targets your quadriceps, hamstrings, and glutes. By incorporating a step or box, you can increase the range of motion and engage your core muscles for stability. Step onto the elevated surface with one foot at a time, then step back down. Focus on maintaining proper posture and engaging your core throughout the exercise. Mountain ClimbersThe key here is to not let your body form a tent. If your butt is in the air, you're transitioning your bodyweight stability efforts away from your core and toward your knees and wrists. Not good. Done correctly, mountain climbers are a dynamic exercise that targets multiple muscle groups, including your core, shoulders, and legs. Start in a push-up position and bring one knee toward your chest, then alternate quickly as if you're running in place. Engage your core by keeping your hips stable and maintaining a neutral spine throughout the movement.Medicine Ball ExercisesLike kettlebells, another piece of old-school gym equipment that is sadly under-used. The medicine ball, typically eight to fifteen pounds, is an incredibly versatile thing. Incorporate it into some of the movements cited above, like mountain climbers or lunges. Do squat jumps by simply holding one in your hands before you, doing a deep knee bend and springing up out of it. Do Russian twists or reclining side-to-side passes. Do pistol squats in which you balance on one leg, dip while flexing your free leg out with the medicine ball held out before you. Or do one of our favorites -- the kneeling medicine ball slam. Get into a lunge position, hold the medicine ball over your head, then SLAM it to the ground on the side of your high leg. Now switch. Enormously satisfying!Yoga TrainingIf you think yoga is plank exercises with a side order of mysticism, you don't know yoga. Yoga poses are ideal for enhancing balance, flexibility and stability, which are key to strengthening your core. Each movement (or asana) requires the activation and engagement of a range of muscles in the body, including the muscles which make up the core – the abdominals, lower back, hips, and glutes. Holding and transitioning between different asanas will help you enhance core strength while also building a stronger mind-body connection. The argument for yoga is simple: Why endure core training in lonely misery when you can exercise your core in a context of positive mindfulness in the company of others? Get out your yoga mat and join in!The articles featured herein are for informational purposes only and should not be construed as medical advice. Specific medical advice should only be obtained from a licensed health care professional. No liability is assumed by ProSource for any information herein.
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Research Update: Whey Protein Supplementation Linked to Enhanced Muscle Mass and Function in 4-Week Clinical Study
An overwhelming amount of scientific research evidence suggests that increasing dietary whey protein intake, when combined with a regimen of regular resistance exercise, will facilitate positive physiological outcomes including enhanced muscle mass and strength. The additional protein in the form of high biological value (BV) whey protein improves body composition and function even when traditional whole food sources of protein (beef, eggs, chicken, etc) are already present in the diet.Yeah, yeah, we know: Spoiler alert. But you may be surprised at just how effectively whey protein intake can increase mass and performance, and how quickly you can expect to see results. One recent study, conducted in South Korea and published in the scientific journal Nutrients in February of 2023, explored the relationship between whey protein supplementation and augmentation of muscle mass and function. It also had some pretty interesting test controls in place. Its time frame? Just four weeks.A Whey Protein Study With Unique ControlsIn the randomized, double-blind, placebo-controlled study (Chae-Been Kim 1), researchers were seeking to investigate the effect of whey protein supplementation under dietary control on improvements in muscle mass and function following resistance exercise training. Thirty-two healthy men in their 20s and 30s were randomly assigned to either a whey protein supplementation group taking whey protein isolate or a placebo group. (The whey protein supplement and placebo were formulated in chocolate-flavored powder form, with one pack of whey protein powder supplement containing 20 g of whey protein isolate, 8 g of carbohydrate, and 6.4 g of dietary fiber, while one pack of placebo contained 25 g of carbohydrate instead of protein.)Both groups underwent resistance exercise training for 4 weeks. All participants performed resistance exercise at 60%–70% of 1-repetition maximum (RM) for 60 minutes per day, 6 days per week. For dietary control, each participant was given 3 meals per day corresponding to the estimated daily energy intake calculated by the individual amount of exercise and resting metabolic rate for the entire period of the study. Body composition and isokinetic muscular function were measured before and after the intervention.The structure of this study is important because few studies have investigated the effects of whey protein supplementation under dietary control. In typical studies, the subjects' diet is determined via a diet log or questionnaire, without strict supervision, and the longer the study period, the more inaccurate the study participants' records can become. Here, that variable has been removed by controlling the participants' diet. All participants were provided 3 pre-packed meals per day, each containing a ratio of 10% protein, 30% fat, and 60% carbohydrates based on the individual’s calculated daily caloric intake. Compelling Results in Just 4 WeeksOnce the intervention period was concluded, the subjects' body composition was measured via bioelectrical impedance analyzer and muscular strength and endurance were measured using an isokinetic dynamometer. The results they found should be of great interest to anyone seeking to enhance physique and performance. "After four weeks of resistance exercise, the change in muscle mass was significantly different between the two groups," the researchers stated. "The whey protein group showed significantly increased muscle mass, whereas the placebo control group did not. Although the increase in muscle mass was relatively small, considering that body weight was also significantly decreased, this increase in muscle mass could be meaningful. These results suggest that whey protein supplementation has an additional effect on resistance exercise-induced increases in muscle mass."The researchers also reached similarly encouraging conclusions about whey protein's effect on muscular function. "After 4 weeks of resistance exercise ... the whey protein group showed significantly increased strength of both the dominant and non-dominant knees and shoulders, whereas the placebo control group did not," they stated. "Similar to the results for muscular strength, there were also significant differences between the two groups in selective muscular endurance of the knee and shoulder. The whey protein group showed significantly increased endurance of the dominant knee and shoulder, whereas the endurance of the placebo control group did not change."The researchers concluded, "The results of this study indicate that whey protein supplementation promotes muscle mass increase and selective increases in muscular strength and endurance from resistance exercise. This suggests that whey protein supplementation is practically effective independently of the normal diet."These developments come as welcome validation to those in the sports nutrition community who have long championed superior-quality whey protein formulations as valuable complements to a healthy and balanced dietary regimen. More (and better) protein is your pathway to enhanced physique and performance. Advanced Protein Science for Enhanced ResultsHere is where we emphasize the importance of "better protein." The protein marketplace has been in a state of upheaval for at least ten years now, as raw material demand has escalated dramatically and manufacturing capacity has remained static or even declined. Post-COVID supply chain issues have only made the situation worse.Not surprisingly, many less-than-scrupulous manufacturers have taken to cutting corners on everything from ingredient quality to the actual amount of real protein found in each container. Cheap whey concentrates, inert fillers, and deceptive protein-spiking methods are once again in the ascendant. Some of these lesser proteins, nutritionally speaking, are little better than the placebo controls in the study cited above when it comes to building new muscle mass or enhancing training.In trying times like this, a savvy consumer is well advised to stick with manufacturers who have a long history of setting very high standards for ingredient quality and manufacturing protocols -- and sticking to them.ProSource's own NytroWhey Ultra Elite has been helping serious athletes achieve their training and physique goals for almost two decades now. Our flagship protein formula is famous for its unsurpassed matrix of protein technologies designed to exponentially increase protein synthesis, support recovery, and drive significant growth.The ultra-premium-grade, cold-processed CFM whey protein isolate in NytroWhey Ultra Elite is loaded with critical growth catalysts primed for rapid-action muscle support. For even faster uptake, advanced whey protein hydrolysates yield extremely low-molecular-weight peptides for super-swift absorption into muscle tissue. NytroWhey Ultra Elite also contains a state-of-the-art leucine peptide technology designed to transport leucine to muscle tissue more efficiently, increasing muscle power and work output.Because ProSource is committed to improving even its best products on an ongoing basis, NytroWhey Ultra Elite has been subtly modified to make it even more ideal for fitness-conscious people intent on eating clean and eating well. Several adjustments to NytroWhey Ultra Elite's nutritional profile have made it simpler, more natural, more digestible and more bioavailable. The last traces of gluten and soy have been removed, fiber content has been reduced and healthy fats sourced from sunflower oil have been added. NytroWhey Ultra Elite has been the industry leader in purity, potency and power since the day it first appeared; now its superiority is beyond question.As the latest scientific research continues to highlight the importance of whey protein supplementation for hard-training athletes, ProSource's NytroWhey Ultra Elite continues to be their #1 option for real physique and performance results.Scientific Reference1 Chae-Been Kim, Jong-Hoon Park, Hyoung-Su Park, Hye-Jin Kim and Jung-Jun Park. Effects of Whey Protein Supplement on 4-Week Resistance Exercise-Induced Improvements in Muscle Mass and Isokinetic Muscular Function under Dietary Control. Nutrients 2023, 15(4), 1003. Published: 16 February 2023.Use products as directed with a sensible nutrition and exercise program. Read and follow all product label instructions and warnings thoroughly before use. These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.The articles featured herein are for informational purposes only and should not be construed as medical advice. Specific medical advice should only be obtained from a licensed health care professional. No liability is assumed by ProSource for any information herein.
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Time to Grow! Your Supplement Guide to a Successful Bulking Phase
Ah, the winter winds, the spring thaw. For the aspiring bodybuilder, they can mean only one thing. It's the season to get BIG.Chances are, if you’re even considering entering into a bulking phase, you’ve already got your training regimen pretty much dialed in. Your work output is increasing gradually but steadily; your splits are fine-tuned; your intensity is on point. If you're doing any extravagant cardio, you're already cutting back on that now.The real challenge is going to present itself in eating more. A lot more. And making every calorie count so as to ensure that a significant proportion of your added mass is muscle, not fat. Calculate Your Real Caloric Needs and Fine-Tune Your MacrosHow much more will you be eating? Well, to start with, about 10% to 20% more. To find out your total daily caloric needs, seek out one of the many Total Daily Energy Expenditure (TDEE) calculators online and enter in your information. The TDEE calculator will output an optimum daily number of calories you should be consuming to stay about where you are right now, physique-wise. Eat less, you'll lose weight. Eat more, you'll gain weight.Let's say your TDEE calculator spits out a number like 3,000 calories per day to maintain the status quo. That means that you're going to have to add from 300 to 600 calories per day to start growing. Seems easy, right? Well, no. Because they can't just be any calories. They have to conform to your macronutrient ratios, and they have to be high-quality calories. A good benchmark for macros is 45% carbs / 35% protein / 20% healthy fats. Generally speaking each gram of carbs corresponds to about 4 calories, protein also 4, and more calorie-dense fats provide 9 calories.So, doing a little math, we find that 45% of 3,300 calories is 1,485 calories or 371 grams of carbs. Thirty-five percent of 3,300 is 1,155 calories or 288 grams of protein. And finally 20% of 3,300 is 660 calories or 73 grams of healthy fats.How hard could that be? Well, a typical 5-oz chicken breast provides about 30 grams of protein and two grams of fat. Five ounces of broccoli provide 10 grams of carbs. So as you can see, you've got some eating to do. And keep in mind, that 3,300 calorie figure is your starting point. You're going to be stepping on the scale 3 to 4 times a week and watching for weight gain. Quality weight gain. If it's not there, you're going to have to step up your caloric intake again.This is where so many people looking to add muscle mass fail. They simply underestimate the sheer number of calories they need to consume daily to grow.You've got to pre-prepare meals and have them always ready to go. You've go to eat six or seven meals spaced out through the day to consistently maintain a caloric surplus. You've got to track your macros, being smart about protein, carbs, and fats.This is where a high-quality dietary supplement or two (or three) can come to your rescue. Let's take a look at a few. Supercharge Your Growth With a Superior-Quality Mass BuilderHere at ProSource, we talk all the time about how important protein -- whether from whole food sources or from the highest-quality whey protein supplement formulas -- is for support of a highly active lifestyle, peak physique and overall wellness. Our own flagship protein NytroWhey Ultra Elite is at the absolute scientific vanguard here in terms of ingredient quality and processing. We're justly proud of it.We realize sometimes though, that some of our readers aren't quite clear about the difference between a protein formula and a mass builder. Yes, a whey protein formula is essential to building and maintaining lean muscle mass. But a mass builder is something different. Think of a protein formula -- the best ones, anyway -- as a highly specific, precision-targeted infusion of nutrition. A snack, if you will, that muscles thrive on. A mass builder, on the other hand, is a banquet. It's a wider spectrum of nutrients with a special purpose and best used at a very specific time.After a strenuous workout, your muscles have been ravaged and are crying out for fuel, your glycogen stores have been depleted, and protein synthesis is declining precipitously. MyoZene from BioQuest addresses each of these dire situations with the help of a number of highly advanced technologies.MyoZene's protein component is perfectly suited to your increased bulking-phase requirements. It is comprised of a blend of highly specialized hydrolyzed whey rich in essential di- and tri-peptides for ultra-rapid absorption into the muscle, and also fortified with an advanced leucine peptide technology to enhance muscle protein synthesis.Just as importantly for those looking to add significant lean muscle bulk, MyoZene contains an advanced carbohydrate matrix designed to raise blood glucose levels, potentiating insulin release, which in turn plays a key role in skeletal muscle protein synthesis by activating ribosomal activity and growth initiation factors within skeletal muscle.Finally, to ensure that MyoZene is your one-stop shop for post-workout muscle growth, MyoZene contains creatine monohydrate for cell volumization and strength support, taurine and glutamine for recovery support, and L-carnitine L-tartrate for additional hormonal support. How well do all these components work together? Spectacularly well, according to the results of a landmark brand-specific clinical study presented at the prestigious American College of Sports Medicine Annual Conference (1 Lou, Feldman, et al). This independently conducted research study found that after 28 days of MyoZene supplementation in conjunction with a bodybuilding training regimen, subjects experienced a 24% increase in muscular endurance mid-way through the study and a 32% increase after one month of training. Crucially for people engaged in serious bulking up, subjects also experienced a notable reduction in body fat as well. MyoZene clearly is a powerful tool in your bulking-phase toolbox. Feed the Beast with a Potent and Calorie-Dense Mass-Gain Muscle-Support FormulaAs we said above, when it comes to bulking up, calories are the name of the game. But not just any calories. Typical "hard-gainer" or "mass gainer" formulas on the market are notorious for being dumping grounds for manufacturers' least nutritionally useful ingredients -- poorly processed ion-exchange whey, absolutely inert protein fractions, and lots and lots of simple sugars.After-Mass from ProSource contains an ample amount of calories alright -- 310 per serving. But those calories derive from a nutritional profile engineered to fuel growing muscle tissue over both the short and long term. The 25 grams per serving of cutting-edge tri-phasic protein complex in After-Mass is composed of hydrolyzed whey to support protein synthesis in the immediate aftermath of your workout, while whey protein concentrate and hydrolyzed casein provide an extended flow of aminos to keep your muscles in a growth-favorable state.After Mass also contains 48 grams of precision-targeted, high-glycemic carbs that will restore glycogen reserves depleted during exercise, raise blood glucose levels and potentiate insulin release for improved nutrient delivery to muscles, and support the secretion of insulin-like growth factors. Additional glutamine, leucine, taurine and other key aminos enhance recovery and growth as well. That's a lot of nutrition in one affordably priced mass-gain supplement! Facilitate Digestion and Nutrient Utilization with a Super-Complete Daily MultiIt's all very well to task your body with assimilating lots of extra caloric content, but you have to give your body the tools it needs to absorb and utilize all that extra nutrition. At any given moment, your bodily systems are executing countless tiny mitochondrial transactions aimed at shoring up metabolism, organ health, muscle growth and overall wellness. These physiological actions are dependent on dozens of trace minerals, enzymes, antioxidants and vitamins that are not always abundant in your diet, if they're present at all. If you're looking to radically transform your physique, now is not the time to reach for a generic grocery-shelf daily multi. ProSource's Super MegaMax is designed specifically with the athlete and highly active person in mind. It contains a complete spectrum of essential nutrients formulated from the highest-quality sources and provided in dosages specifically intended to support and fuel your unique dietary requirements. In addition to a full complement of vitamins and minerals, Super MegaMax provides vital nutrients for optimized cardiovascular health, key co-factors for hormonal support, powerful botanicals for optimized free radical protection, and highly bioactive forms of immune-supporting vitamins C and D. To support the kinds of high-intensity exercise you engage in, Super MegaMax also contains joint health support compounds MSM, calcium and boron, plus NAC, CoQ10 and alpha lipoic acid for cellular energy production, as well as trace minerals for hydration and muscle endurance support. Bulking up can be stressful! Ease the burden with a wide-spectrum, super-comprehensive daily multi like Super MegaMax.Support Strength and Muscle Volumization with the World's Best Creatine Finally, no physique enhancement program would be complete without the proven strength-building power of pure creatine monohydrate. ProSource Creatine Monohydrate is 100% Creapure® sourced from Alzchem of Germany, the world leader in superior creatine manufacturing. Creapure's ultra-pure, micro-crystallized creatine monohydrate provides the muscle volume and strength-increase results that will convert ramped-up caloric intake into dramatic new mass. For creatine monohydrate, athletes everywhere know they can trust ProSource for the world's purest, most potent form.Keep the Big Picture in MindNow that you've got your calorie intake ramped up and elevated in overall quality, you really need to put all that fuel to work. As we've said, your training regimen should already be fine-tuned, high-volume, and driven by max intensity. Don't be afraid to change things up to shock your muscles into growth, but keep your overall work output at optimum levels.Ease off the cardio. Research backs the notion that trying to combine resistance training with significant amounts of cardio exercise creates an interference effect in which each type of exercise undercuts the body's metabolic response to the other. If you must indulge in cardio, stick to one or two sessions per week and stay away from steady-state, growth-dampening pursuits like distance running or circuit training. Try some sprints or swimming short, high-intensity lengths in the pool instead.Tinker with your caloric volume and macros. Weigh yourself 3 or 4 times a week to see how you're progressing and adjust your consumption appropriately. Unless you're starting at absolute zero in terms of muscle mass, growth should be slow but steady -- about .25% to .5% of your body weight per week. To put your expectations in perspective, only about one pound of that will be new muscle tissue. Mass gain is a long game.Finally, get adequate rest. Real growth is impossible unless you give your body and your muscles the rest they need to repair and recover. Okay now. Ready? Go grow!Scientific References1 From "An Open Label Clinical Trial Evaluating the Effects of MyoZene with Resistance Training on Changes in Body Muscle Strength." Lidia Lou, MS, Samantha Feldman MS, RD, William Chong BS, Douglas Kalman PhD, RD, FACN, Diane R. Krieger, MD. May 2008. Presented at the 2008 American College of Sports Medicine Annual Meeting in Indianapolis, IN.Use as directed with a sensible nutrition and exercise program. Read and follow all product label instructions and warnings thoroughly before use. These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.The articles featured herein are for informational purposes only and should not be construed as medical advice. Specific medical advice should only be obtained from a licensed health care professional. No liability is assumed by ProSource for any information herein.
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20 Lifestyle Tips For Achieving Your Peak Physique in 2023 -- Darrin Hills
Happy New Year everyone. Can you believe that it is 2023? Crazy thought, especially as I get older. I graduated high school in 1988! Cell phones? Forget it! But I do have to say that since I started my fitness journey, I feel much better than ever and have a great release when the days are tough. It's called high-intensity weight training and I am addicted. For those of you that don’t know much about me, I started my fitness journey in early-mid 2015 at age 45. Not very savvy to the proper lifting, eating, and supplementation for growth, so the first year or two I was hit and miss with all of the above, including a few injuries. I had the weight training underway, but just start somewhere, right? Sure, lift some weights and read up on what others are doing, apply, and see what you get. What about supplementation? Being that I had a heavy search history on weight training, various target ads started showing up about T-boosters, proteins, and amino acids. My initial response was that I'd better look into this because I was a sponge. I wanted to put weight on, I wanted to stay lean, I wanted to be vascular, something most of us are after. You know, look like the big guys. This is when I found ProSource in 2015. I started with some aminos, then some proteins, then some T-boosters and I could not believe how much better I felt in so many different ways. But growth was still lagging. Why? Diet. Don’t forget to get your diet dialed in. Eat clean, small meals. My eating plan consists of 8 small meals per day currently and I will increase amounts on those 8 meals depending on what I am trying to do. Build muscle or lean out. Always remember that there is no magic pill. It takes Intense exercise, a good healthy diet geared towards building or leaning out, quality supplementation of which the likes of only ProSource can deliver, and REST! And please remember, it is a marathon, not a sprint. It takes time. I am about to hit year 9 on my journey, 70 plus pounds heavier, more confident, strong, and healthy. And as always, thank you ProSource for the incredible proteins and supplements that have helped me get to this point at the very young age of 53. 20 Lifestyle Tips For Achieving Your Peak Physique in 2023 1. Minimize alcohol at all cost, it is poison 2. Eat slower to allow leptin to release in your body. This tells your body when you are full 3. Sugar does not make you fat 4. Watching the news is a documented depressant. Exercise is a documented anti-depressant 5. Cardio is like day trading for quick profits. Weight training is like investing for retirement; it boosts metabolism 6. Muscle confusion is not a real thing 7. Eat as much fruit as you want. Nearly impossible to overeat 8. Black coffee and sparkling water are great appetite suppressants 9. To avoid after-dinner eating, brush your teeth 10. Cold showers minimize stress 11. The quantity of your food affects how you look. The quality of your food affects how you feel 12. If you struggle to consistently hit your workouts, do it first thing in the morning 13. Eggs are a superfood, not a food to avoid 14. You don’t need any gym equipment. All you need is your body 15. Minimize liquid-calorie sources like soda pop, cooking oils, and Starbucks sugar shakes 16. More muscles equals higher metabolism 17. A high-protein diet is the best diet 18. The way you think about yourself drives default actions. Stop saying you are lazy or worthless 19. Get plenty of sleep – Lack of sleep increases your hunger during the days, making it harder to lose fat 20. Water. Drink a lot of water – Relieves fatigue, enhances skin clarity, weight control, blood pressure regulation, body temp regulation, supports energy boosting, kidney function, digestive efficiency, and joint health There are some things to keep in mind as you kick off the new year. Stay focused, stay positive, and when you do go to the gym or exercise, give your 100% for that day. Thanks so much for reading and you can always find me on IG @darrinjhills The views and opinions expressed here do not necessarily represent those of ProSource Performance Products, LLC. The articles featured on this site are for informational purposes only and should not be construed as medical advice. Specific medical advice should only be obtained from a licensed health care professional. No liability is assumed by ProSource for any information herein. Endorsers used products in conjunction with diet and exercise and may have been compensated for their appearance. Endorser's results are not typical. The articles featured herein are for informational purposes only and should not be construed as medical advice. Specific medical advice should only be obtained from a licensed health care professional. No liability is assumed by ProSource for any information herein.
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Research Update -- Increased Protein Intake Preserves Muscle Mass and Enhances Diet Quality During Weight Loss
There are certain universal truths of nutrition and fitness that emerge as anecdotal evidence long before they are validated by clinical science. One of these truths is this: Increasing protein intake makes dieting easier, makes portion control easier, and just generally makes you feel stronger, better and more vital during times of caloric restriction.Nutrition experts have long known that simply cutting calories indiscriminately is not a pathway to successfully losing weight. It's hard to do first of all, and the results -- even if you attain them -- are virtually impossible to maintain over the long term. Eventually you're going to start consuming more calories again and the excess weight is going to return. Likewise, fad diets and gimmicky low- or no-calorie snacks are dead ends because they contain none of the nutrition your body needs to perform necessary tasks -- like burning fat and utilizing it for energy, for instance.The bottom line is this: To lose excess weight, you can't just eat less. You have to eat better.In recent years, a number of clinical studies have been undertaken to investigate the relationship between increased protein intake and improvements in overall body composition. Reliably, these studies have shown that ramping up your protein consumption is a winning strategy for losing weight slowly and steadily and keeping those pounds off. Protein can also help support the lean muscle mass that caloric deprivation tends to diminish over time. This second point is especially important because diminishments in lean muscle mass make your body a less efficient fat-burning machine.Here at ProSource, your #1 resource for all things fitness-related, we try to keep you updated on these scientific developments. But there's a lot of studies out there. Fortunately, one recent analysis has pooled the data from multiple trials to make a pretty convincing case that protein is your dietary ally in the war against excess body fat.The Correlation Between Increased Protein Intake, Better Quality Diet and Improved Body CompositionIn the analysis, published in the July 2022 issue of the scientific journal Obesity, data was pooled from several studies conducted at the same laboratory at Rutgers University over a dozen years, in which subjects participated in a 6- to 12-month weight-loss intervention. Subjects in each of the studies were between 24 and 75 years of age, manifested BMI (body mass index) consistent with overweight or obesity and completed weekly counseling sessions with a registered nutritionist. All participants were advised to maintain their usual physical activity during the intervention.Subjects were divided into two groups -- a High Protein Group (average of 79 grams/day) and a Low Protein Group (average of 58 grams/day. During the studies, subjects' diet quality was evaluated by way of food intake records submitted by the participants and assessed using the Health Eating Index standard. Body composition was measured by dual-energy x-ray absorptiometry.At the end of the studies, researchers found that Healthy Eating Index scores among the High Protein Group were consistently higher than those in the Low Protein Group, a finding the researchers attributed to participants in the HP Group self-selecting greater green vegetable intake and reduced refined grain and added-sugar intake, as well as the additional protein (as documented in food intake records). This preference for healthier eating and less junk-food snacking may correspond with overall greater feelings of satiety and/or general health and fitness consciousness.At the same time, while both protein groups lost a similar amount of weight and fat mass during caloric restriction, there was a greater decrease in lean muscle mass in the Low Protein Group as compared with the High Protein Group, whether calculated as percentage or as kilogram loss. Greater retention of lean muscle mass correlates well with a dieter's capacity for sustaining weight loss over time while maintaining increased vitality.Protein is the Perfect Weight-Loss FoodWhile none of the conclusions arrived at above should come as a surprise to fitness-conscious people who are careful about what they eat, it's always nice to see anecdotal evidence borne out in a clinical setting. Simply put, extra dietary protein has a lot to offer in terms of enhanced body composition. Protein is naturally thermogenic because it requires extra energy to digest. High protein intake has been shown to significantly boost metabolism and increase the number of calories you burn. It promotes a feeling of fullness, decreasing junk-food cravings. And it supports the muscle tissue you need to burn fat.The protein intake for the High Protein Group in the above-cited meta-analysis is consistent with the daily RDA for protein intake of 0.8 grams of protein per kilogram of body mass each day. However, many nutrition experts suggest that higher intakes of protein (as much as 2 grams of protein per kilogram of body mass per day) is indicated for highly active people seeking to limit the loss of muscle while restricting calories. Whole food sources of protein (beef, chicken, fish, eggs, etc.) should form the foundation of your high-protein, muscle-sustaining diet during periods of caloric restriction. Supplementing with a high-quality protein formula once or twice during the day is also highly recommended for lean-muscle support and keeping fat utilization at optimum levels. As we always say, choosing the right protein for you is of utmost importance. ProSource's own NytroWhey Ultra Elite is famous for its unsurpassed matrix of protein technologies designed to exponentially increase protein synthesis, support recovery, and drive significant growth. The ultra-premium-grade, cold-processed CFM whey protein isolate in NytroWhey Ultra Elite is loaded with critical growth catalysts primed for rapid-action muscle support. For even faster uptake, advanced whey protein hydrolysates yield extremely low-molecular-weight di- and tri-peptides for super-swift absorption into muscle tissue. And its state-of-the-art leucine peptide technology is designed to more efficiently transport leucine to muscle tissue, making it a muscle-building powerhouse of unprecedented power and productivity. ProSource has also recently reformulated its NytroWhey Ultra Elite to make it even more ideal for fitness-conscious people intent on eating clean and eating well. Several adjustments to NytroWhey Ultra Elite's nutritional profile have made it simpler, more natural, more digestible and more bioavailable. The last traces of gluten and soy have been removed, fiber content has been reduced and healthy fats sourced from sunflower oil have been added.Prioritize Protein in Your Weight Loss PlanIf simply decreasing caloric intake were the sole driver of excess weight loss, there would be a lot more diet successes than failures out there. Instead, the opposite is true. To improve your odds of success, you need to choose not just less food, but healthier food options. Protein, whether from whole food sources or from a superior-quality whey formula, is a big part of a higher-quality diet and more sustainable weight loss.Scientific ReferencesAnna R. Ogilvie, Yvette Schlussel, Deeptha Sukumar, Lingqiong Meng, Sue A. Shapses. Higher protein intake during caloric restriction improves diet quality and attenuates loss of lean body mass. Obesity, Volume 30, Issue 7, July 2022, Pages 1411-1419.Use products as directed with a sensible nutrition and exercise program. Read and follow all product label instructions and warnings thoroughly before use. These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.The articles featured herein are for informational purposes only and should not be construed as medical advice. Specific medical advice should only be obtained from a licensed health care professional. No liability is assumed by ProSource for any information herein.
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KNOW Your BCAAs, GROW Like Never Before
If you follow enough workout warriors on social media, you’re probably familiar with a common genre — the video clip of someone customizing their own pre- or post-workout supplement formula. Some of these efforts are misguided, but others are genuinely enlightened, particularly when it comes to pre-workout formulations.In these short clips, you might see a suitably well-trained individual creating their own pre-workout formula from scratch or starting with a standard-issue pre-workout and augmenting it with extra ingredients, such as arginine-AKG, creatine monohydrate, beta alanine, glutamine, and/or BCAAs.There's a good reason for this. While many people believe that garden-variety pre-workout formulas contain all the necessary ingredients to support both training performance and recovery, the truth is a little more complex. Manufacturers will often tout a lengthy laundry list of ingredients in their pre-workout formulas, but then microdose these ingredients so meagerly that they offer no real performance benefit. Or they will simply omit some highly useful co-factors entirely. In fact, some of the category's biggest sellers contain little more than stimulant content in various forms. (For a true all-in-one pre-workout formula that contains individual performance co-factors in science-based dosages sufficient to facilitate enhanced power, endurance and intensity, look no further than BioQuest's Fusion Force.)One particular under-supplied ingredient in most pre-workout formulas is branched-chain amino acids or BCAAs. This is unfortunate because BCAAs not only provide a ready source of fuel your muscles can tap into to postpone fatigue and maintain work output, they also help support muscle recovery after high-intensity training. Powering Productivity Before, During and After Your WorkoutBCAAs -- the branched-chain amino acids leucine, isoleucine and valine -- are considered essential because, unlike non-essential amino acids, your body cannot make them. You need to get them from your diet. They are also unique in that they are metabolized directly by muscle tissue during high-impact exercise. Of the three BCAAs, leucine offers the most performance and recovery benefit.When you begin to exercise, your muscles tap into muscle glycogen (a stored form of carbohydrates) for fuel, but this stored energy doesn't last very long. When these are diminished, your muscles will turn to blood glucose to keep going. (This is where isoleucine and valine, which help support blood sugar levels, both play an important role.) Blood glucose is derived from carbohydrates, fat, and protein. Carbohydrates and fats fuel the majority of your energy needs at the outset of exercise, but as your exercise interval lengthens, your body will scavenge proteins from existing muscle tissue. BCAAs make up a great proportion of the total amino acid content in skeletal muscle and are readily catabolized during exercise. Indeed, BCAAs may provide as much as 20% of your body's energy needs in the course of your workout.When your high-intensity workout is completed, you've inflicted considerable damage to muscle tissue. This damage must be repaired and your body will endeavor to add more muscle mass to survive future bouts of exercise-induced stress. The availability of leucine is absolutely crucial during this post-exercise juncture, as it is the trigger for the protein synthesis that is the engine for muscle recovery and growth.Clearly then, BCAA supplementation -- especially leucine -- would appear to offer valuable benefits for highly active people. Science supports this notion. In a study published in the journal BMJ Open Sport & Exercise Medicine in 2017, researchers sought to evaluate the effect of a 12-week leucine-rich amino acid supplementation in combination with moderate training. In the study, 48 healthy subjects exercised for 30 minutes three times per week and received either a leucine-rich amino acid supplementation or a placebo. Before and after supplementation, subjects performed an exhaustive eccentric exercise protocol. Maximal concentric strength and safety assessments were performed before exercise and after 3, 24, 48 and 72 hours.The researchers found that the supplementation with leucine resulted in reduced loss of strength at zero and 3 hours after downhill walking compared with the placebo. They concluded that the "principle findings show that leucine-rich amino acid supplementation can counteract the negative effects of eccentric exercise. The treatment resulted in a reduction of exercise-induced strength loss." (1 Reule CA, et al)BCAAs also offer a prominent benefit in the form of post-workout recovery. In another study, published in the Journal of the International Society of Sports Nutrition, highly trained resistance athletes were provided 20 grams of BCAAs per day for seven days before and four days after completing a damaging bout of exercise. The ratio of the provided BCAAs was 2:1:1 (leucine: isoleucine: valine).A number of variables were measured including changes in force production, markers of muscle damage in the blood, muscle soreness, vertical jump performance, and thigh and calf circumference. The damage bout caused significant changes in nearly all variables. In particular, changes in creatine kinase (a marker of damage found in the blood) were significantly improved when BCAAs were ingested when compared to placebo. In addition, the recovery of the ability to produce maximal force was also improved to a greater extent in the BCAA group. The authors of the study concluded that providing BCAAs before and after damaging exercise can reduce the recovery time. (2 Howatson, Hoad et al.) Supplementing with BCAAsWhen adding BCAAs to your supplement regimen, sufficient dosing is critically important. As we've said, most pre-workout formulas simply don't supply BCAAs in amounts that provide performance or recovery benefits. The solution to this problem is simple. Just add additional BCAAs to your pre-workout drink taken 30 to 45 minutes before training and then add some more to the water bottle or shake cup you take out onto the gym floor with you.Of course, proper sourcing of precious BCAAs is also important. ProSource has always led the way when it comes to ingredient purity, potency and power, and that is true for BCAAs as well.ProSource's Mega BCAA, available in both powder and capsule formats, contains vastly superior, premium-grade aminos, provided in the preferred ratio of 2:1:1 leucine, isoleucine and valine. And it provides them in an 8-gram per serving dosage designed to fully energize, protect and build muscle tissue. Like all ProSource sports nutrition supplements, Mega BCAA Powder and Capsules are made with the absolute highest quality ingredients available industry-wide to ensure maximum purity, potency and results!Scientific References1 Reule CA, Scholz C, Schoen C, et al. Reduced muscular fatigue after a 12-week leucine-rich amino acid supplementation combined with moderate training in elderly: a randomised, placebo-controlled, double-blind trial. BMJ Open Sport & Exercise Medicine 2017.2 Howatson, G., M. Hoad, et al. (2012). "Exercise-induced muscle damage is reduced in resistance-trained males by branched chain amino acids: a randomized, double-blind, placebo controlled study." J Int Soc Sports Nutr 9(1): 20.Use as directed with a sensible nutrition and exercise program. Read and follow all product label instructions and warnings thoroughly before use. These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.The articles featured herein are for informational purposes only and should not be construed as medical advice. Specific medical advice should only be obtained from a licensed health care professional. No liability is assumed by ProSource for any information herein.
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8 Golden Rules for Eating to Gain Muscle Mass
In the world of weight training, probably the most humbling piece of workout equipment you’ll ever face is the tape measure.Months go by, you’re hitting the iron like an animal — four, five days a week — pushing yourself to your limits. Your work output is increasing, you're doing your splits correctly, you’re adding plates to the bar, your intensity is on point. And then comes that day when you pull out the tape measure, extend it, and wrap it around your bicep.You’ve gained 3/8ths of an inch.It’s enough to send you right back to the couch and the TV and a life of laziness.Gaining significant muscle mass is the hardest transformational goal to achieve, much harder than simply losing weight or even increasing fitness. There’s a reason for this. Your body naturally resists muscle gains. It does so because muscle is metabolically expensive to maintain. It requires constant upkeep, whereas fat is easy to maintain. It just sits there, waiting for famine to strike. Of course your body will — reluctantly — add muscle if it absolutely has to, like if your body is constantly encountering intervals of huge physical stress and resistance. That’s called training.But even then, your body will only add muscle under the most advantageous nutritional conditions. And that’s where most people get muscle mass increase wrong. Many people simply aren’t eating as much as they think they’re eating. And some people are just eating wrong. Either way, your muscle gain plans will go awry.So, what are the rules of eating right to gain enough muscle to move that tape measure in a positive direction? Let's take a look.1 Maintain a Caloric Surplus at All TimesThis is not as easy as it might seem. And it's vitally important. Your body requires a constant stream of nutritional factors to continue to repair and build new muscle tissue and to fuel the multitude of physiological cellular reactions that make mass increase possible. When that stream is interrupted, your body slips into a catabolic state and starts tearing down muscle tissue for fuel.This means that three meals, even big meals, per day aren't going to cut it. There's no way you can ingest enough calories in three sittings to drive muscle growth. We'll get into some specifics regarding protein, fats, and carbs in a bit, but just in terms of sheer caloric intake, you should be eating six or seven meals a day, or about once every 2.5 hours. That can be challenging, but we'll also discuss strategies that will make it easier.In the meantime, if you're training hard and eating clean, the scale will tell you if you're eating enough. If you're just getting started, the needle or digits may not move in a favorable direction because you're losing fat. After that though, if you're not making progress, that's a sign that you need to eat more. You can increase your caloric intake gradually by simply adding a mini-meal to your day and see what happens. Keeping a meal log -- literally writing down everything you eat -- will help make sure that you're being consistent in your eating habits. 2 Protein, Protein, and More ProteinThe RDA for protein intake is 0.8 grams of protein per kilogram of body mass each day, but that's for your typical modestly active adult. Your physique goals are a little loftier, so you should be shooting for 1.5 grams to 2 grams of protein per kilogram of body mass per day. (For a 200-lb male, that's 135 to 180 grams of protein per day.) That's a lot of protein, and much of it will come from whole food sources like beef, chicken, fish and eggs. To attain these protein intake goals, you're going to want to buy in bulk and cook and store food in sizable batches. For flavor, prioritize spices over sugary coatings or glazes, and of course batter-dipped anything is out.This brings us back to the topic of mini-meals. Believe it or not, there's only so much steak and fish, so many hard-boiled eggs, you can possibly eat in a day. So adding yet another chicken breast as a mini-meal probably isn't going to be feasible. This is where a high-quality whey protein isolate or advanced whey blend can work wonders. Whey protein actually has a higher protein biological value (BV) than beef, chicken or fish and it has the added benefit of being portable and convenient. One scoop of protein typically provides 20 to 25 grams of protein and functions as an ideal added mini-meal that won't fill you up too much when you're on the go between meals.Just make sure it's a high-quality protein like ProSource's own NytroWhey Ultra Elite. NytroWhey Ultra Elite contains the highest-potency whey isolate formulated via an advanced Cross-Flow Microfiltration (CFM) process that yields a product with greater overall protein content, plus higher amounts of essential amino acids like leucine, and does not damage any of the natural biological fractions found within whey protein. NytroWhey Ultra Elite also contains a cutting-edge whey hydrolysate that is micro-processed to yield extremely low-molecular-weight di- and tri-peptides for immediate amino absorption and assimilation by the body, plus a state-of-the-art leucine peptide technology designed to maximize protein synthesis in the muscle cell. Together these three protein sources, all proudly manufactured in the USA, combine in a state-of-the-art protein blend justifiably celebrated for its light, clean taste and smooth, luscious texture.3 Avoid Empty CaloriesIt's hard enough to consume all of the daily calories you need to drive significant muscle growth without cluttering up your diet with useless calories. Every empty calorie you eat -- every potato chip, every cookie, every sugary soda -- takes the place of a restorative, nutrition-packed calorie that could be supporting your muscle gain efforts. In short, it's a wasted opportunity to grow.The easiest way to avoid the temptation to binge on junk is to always have healthy food choices on hand. At home, you should have meals prepared and waiting for you in your fridge, not to mention plenty of fruits and vegetables on your kitchen counter or in your pantry. Get used to bringing prepared meals with you to work so you don't end up participating in the office-wide lunch time fast food order. Keep a few protein bars or a shaker cup with two scoops of protein powder in your car for when you're on the go. Always be prepared to meet fast-food or junk food cravings head on and defeat them.4 Be Smart About CarbsTo gain mass, you need plenty of carbs. Carbs are your primary source of calories required for growth and they'll restore depleted glycogen levels in muscle tissue to ensure you have the energy you need for intense weight training. Fifty percent of your diet should be made up of carbs, but not just any carbs.Your body loves high-glycemic carbs. Potatoes, white rice, processed foods with added sugar. Specifically, it loves to store them directly as body fat. These are the carbs of energy spikes and crashes, not the carbs that should be forming the foundation of your dietary regimen. Rather, you should emphasize low-glycemic carbs: oatmeal at breakfast, leafy green vegetables with lunch and dinner, brown rice, quinoa, whole-grain breads, sweet potatoes, good fibrous vegetables like broccoli and carrots. Just like protein, you should have at least one serving of low-glycemic carbs at every meal. 5 Precision Target High Glycemic Carbs Directly After Your WorkoutNow that we've expressed the importance of sticking to slow-digesting, low-glycemic carbs, we're going to break that rule in one specific instance. Immediately after your workout, your muscle fibers are ravaged, your glycogen levels are on E, and your body is screaming for fuel to begin muscle repair and trigger the growth that will help your muscles survive the next physical onslaught. You have a remarkably short period of time to shuttle vital nutrients to muscle tissue and begin this process.This is where high-glycemic carbs suddenly become your friend. They will help spike insulin levels, which drive the carbs into muscle cells, restoring glycogen levels for your next workout. Insulin also helps shuttle amino acids into muscle cells to build new muscle proteins. This process in the foundation for growth.Now, do we suggest that you gulp down a couple of spoonfuls of table sugar after your workout? Absolutely not. Instead, here again is a time of day when a super-premium supplement can be of great help. The best post-workout mass builders are designed to provide your body with the precise nutrients your muscles need to survive and thrive in the immediate growth window that exists after a high-intensity workout.One such mass builder, MyoZene from BioQuest, represents the state of the-art science in this category. MyoZene's protein component is comprised of a blend of highly specialized hydrolyzed whey rich in essential di- and tri-peptides for ultra-rapid absorption into the muscle. It is also fortified with an advanced leucine peptide technology to enhance muscle protein synthesis.Just as importantly for our purposes here, MyoZene contains an advanced carbohydrate matrix designed to raise blood glucose levels, potentiating insulin release, which in turn plays a key role in skeletal muscle protein synthesis by activating ribosomal activity and growth initiation factors within skeletal muscle. Finally, to ensure that MyoZene is your one-stop shop for post-workout muscle growth, MyoZene contains creatine monohydrate for cell volumization and strength support, taurine and glutamine for recovery support, and L-carnitine L-tartrate for additional hormonal support. If your not taking a high-quality mass builder of some sort, you're undermining your growth potential.6 Eat Before Bedtime and As Soon As You WakeBelieve it or not, there are bodybuilders who set their alarms for 3am so they can get up and eat a meal and thus break up the fasting interval we call sleep. We don't suggest you do this, for reasons we'll get to soon. We also don't suggest that you tuck into a turkey dinner with all the trimmings at 11pm. But there are ways to shorten the longest famine of your day -- the eight hours you spend asleep.Before you go to bed, mix and drink a shake composed of slow-absorbing proteins. Casein in particular is ideal for this. Casein sits in your stomach and dissolves very slowly, providing a slim and continuous stream of aminos necessary to keep your muscles in a growth environment. Night-time is also an excellent time to ramp up your intake of healthy fats. Add some flaxseed oil to your shake or eat a handful of walnuts or cashews, or just take a couple of high-quality Omega-3 gels.When you wake up, it is critical that you eat right away. And not a breakfast bar on your way out the door either. Make and eat a real breakfast with portions of protein -- eggs, bacon, ham -- and low-glycemic carbs like oatmeal made from steel-cut oats. Never, ever skip breakfast.7 Drink Plenty of WaterOur species may be far removed from its seaborne origins, but we still carry the sea inside us wherever we go. Water is essential to every physiological reaction in our bodies, and just a 2% reduction in bodily hydration will negatively impact every aspect of performance and recovery including endurance, strength, and muscular response.And yet many of us walk around dehydrated all the time. We don't drink enough water while we lose moisture to sweat and diuretic substances like caffeine and diet soda. When you go out onto the gym floor, make sure you bring some water with you. Drink water before, during, and after your workout. In general, try to drink the equivalent of 3.5 liters of water a day.8 Get Sufficient Restful SleepNo, this isn't dietary advice. But no article on jump-starting muscular growth would be complete without mentioning the third leg in the three-legged stool of mass gain success. The first leg is training, the second is diet, and the third is rest.Without proper rest, all the eating and training in the world isn't going to help you achieve anything. Your body executes most of its repair and growth while you sleep. Establish a firm sleep schedule with a consistent bedtime. Draw the blinds and keep the room comfortably cool. Clear your room of electronics (yes, that means your TV) and put your phone out of reach. Consider supplementing with a sleep support compound like ZMA or melatonin. Your body -- and your muscles -- will thank you.Use as directed with a sensible nutrition and exercise program. Read and follow all product label instructions and warnings thoroughly before use. These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.The articles featured herein are for informational purposes only and should not be construed as medical advice. Specific medical advice should only be obtained from a licensed health care professional. No liability is assumed by ProSource for any information herein.
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