Ever hear “affordable” and “high quality” in the same sentence when referring to protein?  How about “great tasting” and “inexpensive?”  These are all words that describe Intek’s Protein Evolution.  This protein powder blend consists of whey isolate, egg and casein proteins.  This allows for an immediate and extended release of aminos for an anabolic and anti-catabolic effect.  What’s cool about this protein is that its not loaded with fillers like alot of other brands.  Each 40 gram serving size contains a whopping 34 grams of protein!  I don’t know about you but when I buy protein I want protein and not all that other junk some companies throw in there to water down their product.  With 34 grams of protein per 40 gram serving there is no room for fat, cholesterol, sodium or sugar so this is a protein perfect for dieters or people looking to gain lean muscle.  The story doesn’t end there with Intek’s Protein Evolution though.  Intek also adds fiber and a blend of digestive enzymes to further enhance absorbtion.  That means more protein will actually enter your system and less is wasted; more bang for your buck.  A unique feature of this particular protein is the addition of colostrum.  Colostrum is found in mother’s milk and helps to enhance immune function and increase IGF-1 levels which can lead to increased nitrogen retention.  Increased nitrogen retention equals more lean muscle accumulation.  The icing on the cake is that you get all this in a 5lb jug for $47.99!  If you haven’t tried Intek’s Protein Evolution yet I strongly suggest that you do, you will not be sorry.

Sleep disturbances cause daytime sleepiness, accidents, constant fatigue, depression, heart rhythm disturbances and irritability. Studies show that older men with low testosterone levels had lower sleep efficiency, woke up more often at night, spent less time in deep sleep and had lower blood oxygen levels at night than men with normal testosterone levels. Many physicians are reluctant to prescribe testosterone to aging men because they fear it will lead to sleep disturbances and other side effects. There is no correlation to testosterone treatment and sleep apnea. Millions of men have had testosterone therapy and had no increased incidence of sleep apnea. Low testosterone levels can lead to poor sleep quality, but the problem might be remedied with testosterone supplements.

Depending on how hard and often you train your body needs to recover on several different levels.  A full book could be devoted to cover all the tissues and systems that need to recuperate after intense exercise so we will stick to the main ones for the purpose of this article.

Metabolic Recovery:

Metabolic recovery involves replenishing muscle fuels such as glycogen, ATP and creatine.  ATP promotes muscle contractions and is stored in the muscles.  Creatine forms creatine phosphate in muscle cells which is then used during weight training to create more ATP.  Training at high intensity causes ATP to be broken down faster than your body can replace it.  This is why supplementing is important.  The greater stores of energy substrates in your body the better your workout will be.  More glycogen and more ATP will eventually translate into more reps and an ability to push more weight.  Metabolic recovery is all about supplying your body with the substrates to fuel your workout.

Products that will promote metabolic recovery include:

ANS Diesel Fuel

Gaspari Size On

Universal Storm

Structural Recovery:

Structural recovery involves rebuilding muscle-fiber proteins that get damaged during intense workouts.  Since muscle cells are comprised mostly of water they will also need adequate hydration to maintain fullness and size.  The key components to structural recovery are protein and amino acids.  Proteins are the building blocks for muscle tissue and must be consumed through diet as the body is not able to synthesize proteins on its own.  You should be consuming around .7 to 1 gram of protein per pound of body weight.  Pre and post-workout nutrition is also critical.  You should be consuming 20 grams of protein post workout with BCAA’s and glutamine.  Consider taking a pre-workout product or branched chain aminos before you workout as well.  Strength training involves damaging muscle fibers; structural recovery is all about giving the body the building blocks to rebuild the muscle so it becomes stronger.

Products effective for structural recovery include:

BioRhythm AfterGlow

Optimum 2:1:1 Recovery

Intek Isolate Evolution

Intek BCAA Evolution

Nervous System Recovery:

There are two Central Nervous System (CNS) processes that relate to athletic performance – ‘excitation’ and ‘inhibition’. The speed at which signals are sent from the receptors to effectors, and back again, results in levels of excitation or inhibition. For example, to move the body as fast as possible when sprinting, the speed of signal transference through the CNS needs to also to be as fast as possible. An athlete’s receptors and effectors therefore need to be optimally excited and uninhibited in order to result in the optimum recruitment of fast-twitch muscle fiber.  CNS fatigue will slow the speed of excitation, particularly within fast-twitch fibers, which fatigue much more rapidly than slow-twitch fibers.  Once the CNS is fatigued you will quickly lose the ability to do explosive high intensity work.

The key to CNS recovery is sleep.  Deep REM sleep is necessary for full recovery and allowing the CNS to recharge itself. 

For faster CNS recovery try supplementing with:

ZMA as well as a good sleep product like the ones listed below

Somatomax

Regenerate

GABA

L-Theanine

Optimizing hormones (Hormone Recovery):

Intense exercise can increase muscle building hormone output up to a certain threshold after which hormones will decrease as an individual becomes “over trained”.  Maximizing natural hormone output can speed recovery time, increase strength, build muscle and help reduce body fat.  As in Central Nervous System Recovery sleep is also important for maximizing hormone production.  It is a good idea to get at least eight hours of sleep per night during intense periods of training.  In terms of supplements we have listed several below which have sound research to back up their ability to produce results.  Typically we recommend taking one of the formulas which combine several of these ingredients for best results.  Try ANS TNT 2 or MSI Test Revolution for two of the more potent products that combine multiple compounds which are helpful for boosting testosterone levels.  These ingredients work in basically two different ways.  The first is to amplify the signal going from the brain to the testicles telling your body how much testosterone should be produced.  The second is to free up testosterone that is bound up and therefore unusable to the body.

Supplements for optimizing hormone production:

Nettle Extract

Tribulus

ZMA

Humanofort

Acetyl L-Carnitine

White Button Mushroom

Icarrin

Fadogia Agrestis

Maca

Fenugreek

Cortisol and Recovery:

Cortisol is a stress hormone that builds up as a result of physical and or mental stress.  If left unchecked cortisol can break down muscle tissue eliminating gains you make in the gym.  Reducing your daily stress can help control cortisol and nutritionally you can supplement with phosphatidyl serine.  Typically 800mg immediately after a workout is the best way to consume phosphatidyl serine.

This week I’ll be taking a look at Gaspari Nutrition’s Size On.  This is basically a creatine product meant to be consumed during or after the workout.  Gaspari’s supplements seem to be quite popular with the weightlifting crowd but is this because of the Gaspari ads plastered all over the magazines or is it because these are quality supplements?  We shall see.  The main ingredient in Size On is, you guessed it, creatine.  I love how Gaspari Nutrition describes the creatine as “Drive II Mitochondrial Energy Factor”; buzz words meant to make your standard, every day creatine sound more like some sort of experimental rocket fuel.  They’re also adding various forms of carbohydrates and insulin mimickers as a delivery system to help shuttle the creatine into the muscle cell.  This is kind of standard in today’s creatine products. 

Gaspari Nutrition does use a few unique ingredients in the formula including Peak ATP and Creatine Gluconate.  These ingredients are both involved in cellular energy and ATP production.  As a result you should see some strength gains from this product.  They also use a proprietary carb which they call Outlast which is essentially a mix of maltodextrin, amylose and fibersol 2. 

Gaspari Nutrition Size On is a decent creatine formula and it should deliver on the promise of strength gains.

If you keep up with the latest research you know that muscles are extremely receptive to nutrients especially amino acids directly before and after your workouts.  By “loading” with amino acids before and after (even potentially during) workouts you can flood your muscles with the nutrients necessary for muscle repair.  During the workout the muscle is being bathed in blood which will be full of nutrients if you have consumed the proper pre-workout amino acids.  “Loading” the body with amino acids will ensure they get delivered to the muscle during your workout which will jumpstart the repair process and enhance athletic performance. 

For pre-workout nutrition try any of the following:

Intek BCAA Evolution

SSL Rush

Scivation Xtend

During your workout we suggest:

Intek BCAA Evolution

SNI Nitric Shock

Post workout we recommend:

BioRythm AfterGlow

Evolution X10

Dairy based protein has been shown to be more anabolic than plant proteins.  Of the two main dairy proteins whey elicits a faster rise in plasma amino acids than casein does.  Recent studies have also shown that you should combine whey and casein to build muscle and reduce body fat more quickly. 

Colostrum is a unique supplement used by many health oriented people to boost the body’s immune response.  As of late it has been used by weightlifters, bodybuilders and gym rats alike to increase muscle growth and recovery.  To understand the benefits lets first take a look at where it comes from.  Colostrum is produced in the mammary gland of animals (humans too) just after giving birth.  This “mother’s milk” is rich in immunoglobulins which are certain types of proteins involved in promoting immune system development and warding off germs in the newborn.  This is why many people take supplemental colostrum for immune system enhancement.  This is also a great reason for those wishing to increase muscle mass to supplement with colostrum.  We all know how getting sick can derail a training program.   There are also important growth factors contained in colostrum.  Colostrum increases the level of IGF 1 and 2 in the body, which promotes lean muscle development.  The cytokines contained in colostrum can help to boost T-cell activity which, in turn, regulates the body’s response to exercise and other stimuli.  Other growth factors found in organic colostrum can aid in joint health and tissue repair, making it ideal for weightlifters.  This beneficial supplement can be found in a couple places at Performance Nutrition.  BioRhythm’s ReGenerate contains a healthy dose of colostrum as does Intek’s Evolution protein.  Give these supplements a try and you will not be disappointed.   

This program is designed to help build strength and get you through any sticking points in your current workout.

Before you start this program you will need to assess your one rep max in the Bench Press, Shoulder Press, Dead Lift and Squat.  If your 1RM (one rep max) in the bench press is 315 pounds, you use 285 (90%) as the base number for your training-weight calculations.  Below is how the program works.

For the week 1 workout for bench press again using 315 as your 1RM you would calculate all your poundage’s from 90% of 315, or 285 pounds.

This is an example of how to calculate the poundage’s which we have done for week 1.

So you’re using 65% of 285 (.65 x 285) which would equal 185 which you would lift for 5 reps.  The second set would be 75% of 285 (.75 x 285) which would equal 215 for 5 reps.  The third set would be 85% of 285 (.85 x 285) which would equal 245 for 5 or more reps.   

Where you see 5+, 3+, and 1+ in the third sets you should be doing the max reps you can manage with that weight.  So in week one for instance you should get at least 5 but keep lifting until absolute failure.

After you finish the first 4 week cycle, you add five pounds to your 1RM calculations for the two upper-body lifts and 10 pounds to your 1RM for the squat and dead lift.

Exercise Selection:

Day 1

Dead Lift – See Program Above

Pull-up – 3 x failure

Rows – 2 x 8

Day 2

Barbell Shoulder Press – See Program Above

Shrugs – 3 x 8

Standing Curls – 3 x 8

Tricep Press Downs – 3 x 8

Day 3

Squat – See Program Above

Leg Curl – 2 x 8

Stiff Leg Dead Lift – 3 x 8

Seated Calf Raise – 2 x 20

Standing Calf Raise – 2 x 20

Day 4

Bench Press – See Program Above

Dips – 3 x failure

Incline Press – 2 x 8

Test Revolution is another formula loaded with science based ingredients from MSI.  Check out the list of active ingredients below. 

Divanil is an extract from Urtica dioica (Stinging Nettle) that’s standardized to 95% 3,4-Divanillyltetrahydrofuran. Research has shown it can bind tightly to sex hormone binding globulin (SHBG), giving it the potential to increase bioavailable (free) testosterone.

Icariin is a “testosterone mimetic”.  Research on Icariin has shown it to support circulating testosterone.  Several animal-based studies have found icariin is a PDE-5 (phosphodiesterase type 5) inhibitor, similar in function to Viagra.

FenoTest also has Testosterone-like properties on its own. By binding to the Testosterone receptor sites in the body it stimulates anabolic and androgenic activity. This has been verified by studies where FenoTest has led to anabolic and androgenic activity similar to Testosterone.

6-alpha-Bromodione is a fast acting competitive inhibitor of the aromatase enzyme. It works by binding to the aromatase enzyme to prevent it from aromatizing androgens. This is not a permanent binding and later acts to normalize aromatase (and thus estrogen levels) as hormone production returns to normal. It specifically targets aromatase and does not act as a central anti-androgen like some other post cycle products can. This means that your libido and mood will not be negatively affected.

White button mushrooms suppress aromatase activity and estrogen biosynthesis.  White button mushroom helps keep your testosterone from being converted to estrogen via aromatase enzymes.

Fadogia Agrestis won’t provide an unnatural boost in testosterone levels that competes with your own testosterone production, instead, it actually elevates your testosterone level naturally by first elevating your Luteinizing Hormone (LH).  LH in the male body, is the hormone which signals the release of Testosterone and once LH levels are elevated, Testosterone levels soon increase as well.

This formula is a truly science based blend of ingredients shown to increase testosterone naturally translating into improved athletic performance and improved body composition.  What makes this formula unique is the multi pathway approach that this product uses.  This product is appropriate for muscle building and fat loss as well as post cycle recovery.

The answer is yes and no, lets dig into this further to see why.  Post workout is probably the most important time for protein intake and getting some to the muscles quickly has been shown to speed recovery.  Quality and absorption rate are definitely important, see our previous article on protein quality for more info on this topic.  The rate of protein absorption is basically the rate at which the body will break down a given protein and turn it into amino acids which are utilized by the muscles.  Whey protein has been shown to be the most effective and the fastest absorbing of the protein options available.  It is pretty safe to say that whey protein is universally accepted as a good option for post workout nutrition.  What many people get confused about are the varying grades of whey protein; whey protein concentrate, whey protein isolate, whey hydroslate, whey peptides, etc.  There are also different protein percentages that are found within each protein grade.  For instance you can get a whey protein concentrate that is between 34% and 80%, the 80% being much higher quality than the 34%.  Whey protein that is a concentrate and is 80% protein or a whey isolate are sufficient for post workout recovery purposes or for protein intake at other times of the day.  As the marketers look for new products to push you see variations of whey isolates, and hydroslates being touted as “faster” than regular protein which would supposedly provide benefits to the end user.  Most have interesting stories but before you open your wallet and jump on board understand that you will often pay more and there is not research to support that these proteins actually do absorb more quickly and if they did that you would receive any benefit in performance or body composition.