Daily Archives: May 14, 2012
MIXING THE PERFECT SHAKE
A good quality protein will mix right up regardless of the method or utensils that you use. That’s because these powders are instantized. Instantizing is a process that “fluffs-up” the powder so that it dissolves more quickly and completely in water, milk, or juice. They’re a little more costly, but unless you like protein shakes with the consistency of cold lumpy oatmeal, instantized powders are well worth the added expense.
READ THE INSTRUCTIONS
Read the instructions carefully. Some proteins require multiple scoops, more or less liquid, or a blender or shaker cup to prepare.
ALWAYS ADD THE LIQUID FIRST
Regardless of whether you use a blender, shaker cup, or a glass & spoon, always add the water, milk, or juice first. This ensures that you always have the right ratio of liquids and solids.
START ON A SLOWER SPEED
When using a blender, start mixing on a slower speed setting to help prevent the dry powder from sticking to the sides of the container. Also, you’ll get a better smoothie if you pre-blend your protein with water, milk or juice for about 20-30 seconds before mixing in the ice, fruit, peanut butter, and other ingredients
TAKE THE CAP OFF WHEN DRYING
Leave the cap off when air-drying your shaker cup. Doing so, allows any residual moisture to evaporate eliminating musty odors that can develop when water gets trapped inside.
Putting It All Together In Scheduling Protein
Like a new training program, scheduling-in protein can be a little awkward and overwhelming in the beginning. But, stay with it and you’ll be an expert before you know it. You’ll start to notice some serious performance, recovery, and appearance improvements in just a few short weeks too. Here’s a personalized schedule to get you started; progress through the ranks at your own pace.
|100% WHEY GOLD STANDARD
|GOLD STANDARD 100% CASEIN
||GOLD STANDARD 100% CASEIN
The protein percentage is another way to compare proteins. While the Nutrition Facts panel tells you how much protein there is in a serving, the protein percentage tells you just how pure your protein is. To calculate, simply divide the number of grams of protein in a single serving by the serving size and then multiply this number by 100. Here’s a quick example of how it works:
24g protein / 29.4 g serving size x 100
= 81.6% pure protein
26g protein / 35 g serving size x 100
= 74.2% pure protein
Like the total protein per container equation, the pure protein percentage is most accurate for straight protein powders. Meal replacement powders, post-workout recovery formulas, weight-gainers, and highly enhanced protein systems contain vitamins, minerals, amino acids, and other ingredients that dilute the value of this equation.
DAILY PROTEIN INTAKE
Make sure that you’re eating about 1-1.5 grams of protein per pound of bodyweight per day from a combination of high protein foods and supplements. If you’re very active, trying to add significant lean mass, or following a low-carb meal plan aim towards the higher end of this guideline.
SPREAD IT OUT
Spread your total daily protein goal out over 4-6 smaller meals & snacks. Doing so, helps ensure better absorption and consistent amino delivery day and night.
PROTEIN TYPES & TIMING
Try to use a faster-acting protein in the morning and before workouts, a recovery formula after workouts, and a slower-digesting protein between meals and before bed.
Read your labels carefully and stick with a reputable brand, so you’re confident that you’re getting what you’re paying for.
MAINTAIN A HEALTHY LIFESTYLE
Protein provides the building blocks, but even the best sources won’t build new muscle without the proper stimulus and sufficient recuperation. So, make sure that you’re eating a sensible diet, training regularly and intensely, staying well hydrated, and getting at least 7 hours of sleep every night.