MEALS!
BREAKFAST
Your body has just gone 4-9 hours without nutrients (depending
if you get up in the middle of the night).
I recommend Ultra Size from Beverly, a mixture of casein
and whey isolates, egg and beef that gives you an immediate
influx of amino acids as well as some sustained slow proteins.
It is not wise to have all whey without food on an empty
stomach. Also, include a serving of oatmeal for healthy fat, fibers
and slow carbs.
MID-MORNING
A protein snack.
PRE-WORKOUT
Training has a profound effect on how our body makes use of
calories. The physical demands of an intense workout allow your
muscles to soak up nutrients like hungry sponges. This is an ideal
time to dose up on protein. I recommend a big protein meal (50-
60-g) right before training. This can be a protein shake, an egg
omelet or even meat and it should be entering your muscle cells
about the time when you are just finishing training!
POST-WORKOUT
Post-workout also is a key time to get protein. I recommend you
give yourself a huge, more than double-dose (60-85-g) of protein,
consisting mostly of fast proteins, such as whey. (Muscle
Provider by Beverly is good). This is the single most important
time to get muscle fuel. Alternately, you can make a shake with
three or four scoops of a low-sugar weight gainer (Beverly's Mass
Maker is in a class of its own in this category) and add some whey
to it. Ready-to-drink protein shakes are weaker but might be used
if you are not able to get to your blender for an hour.
At any rate, use about 4 scoops derived from two powders,
such as Beverly’s Muscle Provider and Mass Maker. Glutamine,
BCAA and Muscle Synergy make a nice add on here. Try to get
this protein within 15 minutes after you set your last weight down.
POST-POST-WORKOUT
After my post-workout protein shake, I generally drive home,
shower and then immediately prepare a whole-food protein meal.
For me, this is roughly an hour after my post-workout protein
shake. This should provide you with a second surge of slow protein.
Good choices are steak and eggs, cottage cheese (a great
source of casein), or some lean grilled hamburger.
BEFORE BED
Before going to bed at night is another crucial time to pound the
protein. Obviously, since it will be a number of hours until you are
able to feed your muscles, you want to give yourself a slow protein,
either in the form of an egg white or milk protein/casein
shake or whole foods. Adding some fats into your shake (in the
form of added flax oil or half-and-half cream) will give you concentrated
calories for growth.
MIDDLE OF THE NIGHT
If you choose to try a middle of the night feeding, go for a smaller
but nutrient dense double-dose of protein with some fat (once
again, flax oil or cream) added.
|
SUPPLEMENTS.
Protein was mentioned above since it forms the foundation of a
bodybuilding diet. At least 85% of your supplement expense
should be proteins. Most of this should be protein blends for
shakes with possibly some for liver and amino sources. The balance
should just be spent on items to reinforce general health,
such as vitamins, minerals, or flax oil.
Avoid the more popular meal-replacement products that contain
fillers and thickening agents, which are very filling. These products
are designed for the fat-loss market. Those trying to knock
back big calories and huge doses of protein would be wise to
steer clear of them.
Avoid fad products. In particular, avoid wasting your money on
products like pro-hormones, GH secretagogues, myostatin
inhibitors, and the like. Even if the companies selling these products
show convincing research or list impressive increases in hormone
levels from studies done on their products, this DOES NOT
necessarily directly relate to an increase in muscle size. Your
money is better spent on boosting your daily gram intake of protein.
As I mentioned earlier, the ready-to-drink shakes are a waste of
money for you. Ditto for protein bars. These are strictly for the
tourists. Hardcore lifters know that they can not only get more
bang for their buck with protein powders, but they can "custom
mix" them to fit their individual needs.
"I always fed on high-protein liquid foods during a workout, and
large quantities of protein food immediately afterwards in an
attempt to match the food intake to the peak demand periods
of the body.”
— Michael J. Salvati,
The Production of Muscular Bulk
SIX FOR SIZE!
1. Isolate and Peptide Whey.
Whey protein is commonly referred to as a "fast protein" because
it is absorbed quickly. Look for a whey protein blend that contains
high quantities of whey protein isolates (since the cheaper whey
concentrates are not as well absorbed). The best whey proteins
also include significant amounts of whey protein hydrolysates.
These are proteins that are "pre-digested" for easier absorption.
In weight gain, the digestive benefits of hydrolysates are even
more important due to the fact that large quantities of protein will
need to be consumed.
2. Casein Protein/Milk Protein Isolate and / or Egg White
Protein.
Casein is a "slow protein," which means it is broken down slowly,
which provides the body with a sustained source of amino
acids for growth. Because of its "sustained-release" quality,
casein is a great before bed and middle-of-the night protein. Egg
White Protein powder is also a moderately "slow protein" and is a
useful addition because its high content of sulfur-
producing amino acids help optimize your
body's production of anabolic hormones.
|
