Whenever I get a question like this I always begin my answer the same way: Before worrying about supplements you should make sure that your training, nutrition, and recovery strategies are in place. If you have an unhealthy menu and an inconsistent workout plan, no supplement on earth will be worth taking. Creatine enhances the body’s capacity to perform high intensity work and assists greater muscle size and performance gains as a result. Glutamine sweeps ammonia from the brain and other organs, regulates blood PH, is involved in immune function and antioxidant production, is a major component of muscle tissue and metabolism, and may be the most important aid to recuperation you can buy over-the-counter.
Both Omega-6’s and Omega-3’s play crucial roles throughout our body including: growth and development, brain functioning, skin health, hair growth, metabolism, reproductive system and health and cell membrane integrity.
There are thousands of different protein powders out there, but very few of them cater specifically to women. All of this is explained further below – but first, here are some of my favorite protein products, and the supplements I always recommend to my clients! Interested In the best weight loss or pre-workout supplements for women in 2015? Click one of the images below.
Both of these supplement brands are completely integrated, and they control the production process as well as the manufacturing process.
Hydro Whey and Impact Whey, and FitMiss does this combination of low calories and high protein perfectly, while also not compromising on taste.
If you’re still not ready to get started, you might be a little hesitant on the concept of protein itself.
It’s not the protein powder that’s doing this – it’s their exercise regimens and the rest of their diets. According to an in-depth study done by professors at the University of Connecticut, there are no side effects to a diet that’s high in protein. Ugh, there’s another problem that women face when it comes to dieting – fewer calories means that we can eat less food, so the food that we eat has to be full of vitamins and nutrients if we want to get all that we need to be healthy. Chuck some fruit into a blender, add a cup of milk, and take one scoop of protein from your powder.
Another thing no one considers when planning their diets is that more nutrients make you just… feel better. Ladies, I hope you enjoyed my lesson, and I hope you now realize why not just any protein will do. Go with a trusted brand, and get one that has the necessary calorie:protein ratio for women’s health. Protein needs no introduction – it fills you up, keeps you lean, and gives you energy. The problem is that when we think of high-protein foods –  cottage cheese, milk, almonds, etc.
Ladies, eat these practical snacks throughout your day and you’ll get all of the benefits of protein alongside the treat of a good snack.
Unless you really love them, eating those unsalted almonds will leave you with a foul taste in your mouth, but adding some diversity and some oh-so-addicting salt can make mixed nuts a perfect snack for protein. If you’re one of those people who can eat peanut butter right out of the container, you’re in luck.
It’s up to you if you want to eat it by chomping into it or by methodically pulling down individual pieces: rest assured that the protein content stays the same either way. Here’s what to watch out for: if you start eating chips out of the bag, your snack will quickly turn into one which revolves around carbohydrates, not proteins.
Sandwiches are usually considered meals, but with a little bit of effort, they can become high protein snacks. In between, you want to make sure that you hold off on any fatty condiments – we’re looking at you, mayo.
The final ingredient that you need is lean chicken breast or lean turkey breast from your supermarket or local butcher. If someone told you to eat a brownie as a snack every day, you’d look at him like he’s crazy.
So if you’re actively trying to lose weight, then you might want to go with a healthier alternative. If you do, congrats – you now have a snack that you can slip into your daily life and feel good about. If you are still using a whey protein shake around workouts then you haven’t been listening to my advice over the last few years and you’re actually undermining your results. There is a growing body of research that now confirms that combining the fast-digesting whey protein with at least the slow-digesting casein protein is better for muscle growth than just going with whey protein alone.
One of the first studies to suggest that adding casein to whey is best for muscle growth comes from Baylor University (Waco, TX).
Research from the Mayo Clinic (Rochester, MN) later found that the reason adding casein to whey protein demonstrates better muscle growth may be due to the different digestion and absorption rates of these two different proteins. The two latest research studies on protein blends versus whey alone come from the University of Texas Medical Branch (Galveston, TX). A 2014 follow-up study by the UTMB researchers also provided the same amount and kind of whey, casein, and soy blend protein shake or a solely whey protein shake one hour after a leg workout. Although the UTMB researchers used soy as the medium-digesting protein in the blend with the fast-digesting whey and slow-digesting casein, egg also makes a great medium-digesting alternative. What may be surprising about the UTMB studies to many people is that the protein blend used in the studies that proved to be superior to whey alone was only 25% whey protein and 50% casein. AEROB-XAEROB ? X is a comprehensive, 7 ingredient multifunctional fat burner and performance booster product.
Sci-Tec Nutrition 100% Whey Protein100% Whey Protein is an excellent quality ultrafiltered whey protein concentrate. WARNING: PLEASE ONLY PURCHASE AND USE THE PRODUCTS ON THIS WEBSITE IF YOU ARE AGED 18 YEARS AND OVER. After saying that… I feel the following supplements are valuable in the pursuit of packing on muscle. Casein protein gives you a greater lean body retention rate, which makes it especially effective at maintaining muscle. Creatine – After an initial loading phase of 20-25g for 5-7 days, take 5 grams with your post workout shake on training days or 5g first thing in the morning on off days. Essential Fatty Acids (EFAs) – Diets too low in fat will bring the output of natural testosterone to a crawl.
The dietary needs of men and women are much different, and the ones that help men can do the opposite for women.
After that, you’re going to want a trusted brand, because the last thing you want to have is low-quality powder that’s filled with additives; those can make you break out.
Impact whey comes in a variety of flavors such as chocolate, mint, banana, cookies and cream, english toffee, raspberry, vanilla and strawberry cream!
This powder is great for both men and women who have stomach or digestion issues and want to gain muscle and lose fat. Oftentimes, even if the protein powder is manufactured in the US, these materials are coming from a wide range of overseas countries. As women, we want to be getting as few calories as possible (while still fulfilling our nutrition requirements) to get curvy and thin.
Most of us aren’t looking to get big and bulky, but a high amount of protein helps us build muscle in all of the right places. All of the different powders in the table above come in a bunch of different flavors; you’re guaranteed to find one that you like.
It’s not complicated, but you want to make sure that you choose a reputable one so you get results.
I’m here to dispel some of those myths – remember, I’m one year away from a master’s in nutrition, and I’ve been creating meal plans for women just like you for years! Not necessarily bad, but it’s very clear that they have a lot of muscle mass on their bodies. You’ll notice that although these girls all have visible muscle, they also have wicked curves. High-protein foods like chicken breast and eggs are good for you, and the same logic holds true for a protein powder. Because men are bigger, they can eat more every day, and a man’s perfect body sometimes has some extra fat on it. They’re the easiest way to meet your daily needs, and all of those nutrients help with your complexion, too. It’s that light, tasty snack that we’re aiming for, it’s high in protein but low in calories, and it contains the necessary vitamins and nutrients to make your skin glow.
Like I said earlier, I use the above products myself, and I recommend them to all of my clients, who all notice positive effects from them.
That’s why eating snacks that are high in protein throughout the day is ideal – not only are they healthy, but they curb your appetite as well.


You should always be aiming to have your snacks in the 200 to 400 calorie range – it’s enough to fill you up, but not enough to be considered a meal.
A full-fat cup of chocolate milk from a brand like Hood will tack on 220 calories and a solid 8g of protein. So if you’re running late for something and need a quick, high protein snack, grab a spoon, grab the tub of peanut butter, and take a “bite”.
Need a sophisticated snack that maintains your mood, but still has a lot of protein within? You can go with the standard ones, or you can match your feeling of eloquency in your toothpick with a more fancyy solution like the ones in the picture, it doesn’t really matter. Heck, if you really like cheese, triple it for a whopping 21g of protein in a single snack.
Yes, they still taste the same as when your mom used to pack one in your lunchbox every day. We consider that to be high in protein, although it’s not the highest of everything on this list.
You’d have to eat an obscene of either one of these vegetables to contribute anything noticeable to your calorie intake. In coldcut form, it’s ridiculously easy to store, has a decent shelf life (4-5 days), and is relatively inexpensive.
Always keep in mind that while protein desserts are a great snack for a lot of protein, they’re not so good in the calorie department, even if you do make a healthy recipe. By replacing chips and soda with healthy, high protein snacks, you’ll look better, feel better, and go further with your fitness goals. Just a few years ago we thought that whey was the absolute best protein source and only source to take before and after workouts.
Some evidence suggests that an even better strategy may be to provide a medium-digesting protein, such as soy or egg protein to that mix of whey and casein.
The research from the Mayo Clinic found that adding it to whey protein allowed the amino acids from casein to continue supplying the muscles long after the amino acids from whey were gone.
This lab, by the way, has been a leader in helping us better understand protein intake around workouts, muscle protein synthesis, and muscle growth. They reported in the Journal of Applied Physiology that the whey, soy, and casein blend led to a prolonged and greater net amino acid balance. In fact, it can be argued that using egg is even better than soy since evidence suggests that soy is less anabolic than milk proteins (whey and casein) and egg protein.
It appears that just a small amount of whey is needed to quickly get some amino acids to the muscle and spike muscle protein synthesis up to maximal levels.
Coingestion of whey protein and casein in a mixed meal: demonstration of a more sustained anabolic effect of casein. It is a high quality-complete protein with adequate amounts of all the essential amino acids and it digests rapidly, allowing your muscles to quickly begin the repair process following exercise. Protein powders in general are quite useful at helping you to meet your daily protein needs of 1-2g per lb. This strengthens the muscular contraction of these fibers, and helps you to pump out more reps. The best times to take glutamine are first thing in the morning, pre-workout, post-workout, and before bed. The nutrients you take in post-workout especially simple carbs like Dextrose, head straight for the muscles to be used.
Here you will find everything you'll need to know about losing fat, building muscle and being healthy!Take Your Fitness in the Right Direction! Finally, you’re going to want one that tastes good – men might be able to chug down disgusting shakes, but us women are looking for a light, tasty snack to get us to our goals. Optimum Nutrition Whey Isolate helps grow lean muscle mass and increase the body's metabolism resulting in fat loss. This can lead to contamination, and the company producing the materials will have to put in additives to make sure it can get shipped without spoiling.
Girls can’t afford to be putting chemicals into their bodies that will affect their energy levels and complexions – with completely pure protein from Optimum Nutrition, you don’t have this problem. Men can get away with packing on the calories because they’re bigger, but a woman’s slender figure calls for a calculated, low amount of calories. For example, even some light jogging or exercise on the elliptical can have a noticeable improve on our thighs and butts when some protein is added in. Women aren’t so lucky… we often have to watch every calorie we eat if we want that perfect body. When you have more of them, your body runs more smoothly, and you can afford to stay up a couple of hours later at night without being a zombie the next day. You can do research for yourself if you’d like, but you’ll come back with one answer time and time again: Optimum Nutrition is the best protein for women. Try it out – you’ll be surprised at what some proactive healthy choices can do for your body. A lot of the standard foods that naturally have a lot of protein don’t make for good snacks during class, around the house, or in the office.
These snacks are geared towards women – we know that a lady doesn’t always want to be gnawing on a piece of beef jerky or chugging down a thick shake as a snack. For example, if you look at a pack of fancy mixed nuts from Costco, a single serving of ~28 nuts has 170 calories.
A glass of the fattiest chocolate milk is still a fantastic snack that’s incredibly high in protein. If you need something else with it, slather it onto some celery, which has virtually no calories. Rest assured that the remainder of the calories are made up of complex carbohydrates and unsaturated fats, making it healthy. You can be a little bit more liberal on the hummus, but it’s hard to eyeball a half cup out of the container, so we recommend separating that out first, too. You can also just browse for your favorite brand and check its protein content – the contents of what you put in between the bread will determine if it’s a high-protein snack more so than the bread itself. 4 oz of Boar’s Head chicken breast or turkey breast has roughly 160 calories and 25g of protein. If 400 calories is too high for you, you can keep lower it by choosing another type of bread.
Another group following the same training program but taking whey without casein added to it did not gain any muscle mass over the ten weeks and had a slight increase in body fat. This means that it delivers its amino acids to the muscles ASAP, which spikes muscle protein synthesis sky high.
Amino acid retention in the muscles studied was significantly higher 4 hours later when amino acid retention from whey was barely noticeable. They reported in the Journal of Nutrition that both the whey protein and the mixed protein increased muscle protein synthesis to a similar degree. Taken with their previous study, these results basically mean that when you use a protein that contains a very fast-digesting protein (whey), a medium-digesting protein (soy or egg), and a very slow-digesting protein (casein) postworkout, more amino acids from the protein are taken up by the muscles for a longer period of time, they elevate muscle protein synthesis for a longer period, and they result in more muscle protein being built, which can result in greater muscle size and strength compared to if you took just whey protein alone postworkout.
Plus, this recommendation has worked very well for thousands of people who have followed my advice over the years. In fact, in my Pro JYM protein blend, I use egg white protein as the medium-digesting protein for a number of reasons.
But then you need a bit more casein to keep amino acids going to the muscles for several hours later to keep muscle protein synthesis elevated for longer and promote greater muscle growth. This does not mean that this is the ideal blend, but it does show that just 25% whey protein should be adequate. The effect of protein and amino acid supplementation in performance and training adaptations during ten weeks of resistance training. Protein Blend Ingestion Following Resistance Exercise Promotes Human Muscle Protein Synthesis.
Soy-dairy protein blend and whey protein ingestion after resistance exercise increases amino acid transport and transporter expression in human skeletal muscle.
This is essential to getting your muscles into a state where they start the healing process quickly. If you drink one shake per day that uses one scoop, you’ll be able to get over 30 days’ worth of shakes with any of the products below.
Toss a small ziploc bag full of them in your backpack or purse and because of the long shelf life of nuts, you’ll have a high protein snack whenever you need it in the future.
Surprisingly, a full bottle of Nesquik chocolate milk not only boasts 16g of protein, but also stays within our optimal range of 200 to 400 calories with a lean 300. There are eight cups in a half gallon, so each snack will only run you a little bit over a quarter.
You’ll probably be eating two or three of these to make it a full snack, and considering that a pack is usually over $6, even at a place like Walmart, your costs will add up quickly.


Add that to the 10g or so of protein that you have from your bread, and assuming you didn’t go overboard on the sauce, you now have a snack that’s around 400 calories (~200 from the bread, and ~200 from the cold cuts) with 140 of those coming from the 35g of protein. There are lighter breads out there with only 50 calories per serving, so this snack can turn into 300 calories instead of 400.
As for which protein delivers the best protein synthesis kick is still up for debate as research is still mixed.
This is one property of whey protein that makes it superior to other protein sources, yet not perfect.
However, the mixed protein maintained that higher rate of protein synthesis for hours longer than the whey protein alone. The research that I have done in the actual gym with real hardcore lifters suggests that the best blend is actually 50% micellar casein (not caseinate), 40% whey protein, and 10% egg white protein.
Add in some fat (with some milk) and you have a low calorie drink that will make you forget all about eating. Go for a pita chip – 10 chips of Stacy’s Simply Naked chips have 130 calories combined. However, if you look at something like ketchup, it barely has any fat content – we just like how it tastes. You just have to make sure that you’re straying away from ingredients like sugar – while the final product will taste better, it’ll be packed with carbohydrates, which isn’t conducive to your protein goals.
Another reason is that it is next to impossible to find soy protein that is non-GMO (genetically modified organism). Although I don’t have data on protein synthesis or amino acid net balance in muscle fibers, I do have a lot of data showing superior gains in muscle size and strength from this precise blend compared to other ratios. You can up that number to 15, and when you combine that with a half cup of hummus, you’ll be right around 400 calories.
Aim for something like that, although we don’t recommend putting ketchup on a sandwich, unless of course you’re one of those people who likes it on everything. The problem with whey being absorbed so quickly is that it gets to the muscles and spikes muscle protein synthesis, but then it is used up and protein synthesis drops sharply. Unless you know what you’re doing down to the letter, your protein desserts will probably come out dry or rubbery. The same results could have occurred in the study if 4 glasses of milk were used instead of whey or 2 chicken breasts were eaten. And the third reason is that many still believe that soy will reduce testosterone levels and increase estrogen levels in males. After all, I formulated it so that I can get the best results from my training and so that you can get the best results from yours.
Based on the real research, I feel that there really is no evidence or just very weak evidence that soy lowers testosterone.
To get around this, follow an established recipe to get a perfect snack, even if it’s your first time ever turning on an oven. Meeting a high protein intake quote for the day, however, can be challenging — especially when the protein requirements go up, which is the case for hard-training athletes, individuals on a strength training regimen seeking to increase lean mass, and those trying to lose bodyfat while preserving muscle mass. Regardless of the source of the medium-digesting protein, the more critical elements of the blend appear to be the two milk proteins whey and casein.
However, if you can’t (easily) meet your protein requirements for the day due to time issues or food choices, then a quality protein powder can be a useful supplement.WHEY PROTEINWhey is the most common protein supplement taken. Whey can be found naturally in dairy such as milk, cheese, and yogurt.  Whey itself is the liquid part extracted from milk with the other part being the curds (Casein) and the natural by-product of cheese production. What used to be thought of as a waste product of cheese-making, is now a multi-billion dollar industry. The brands are countless as are the flavors, the add-on ingredients, and of course the hyper-inflated claims each brand makes about their blend of whey.A lot of bullshit is made about the types of whey and how they can improve protein synthesis. Concentrate also contains various protein subfractions with may have additional health benefits. Whey Isolate is made by further processing Whey Concentrate, removing more non-protein stuff (lactose, carbs, various protein subfractions). However, during this processing, the shape of the protein might change (denatured) which may suppress any biological activities of the protein 2. Despite the fact that some of the health benefits might be stripped away during the processing, Isolate may have some advantages that Concentrate does not have.
Studies have shown that isolate can have more of an effect on the body’s insulin release than Concentrate. But whether this makes any real world difference is questionable.Hydrolyzed Whey Whey Isolate can be further processed by pre-digesting the Isolate into a mix of amino acids and proteins that are smaller.
This increases the absorption time and the manufacturers claim this can increase protein synthesis aspects of the protein. Because of these claims (and the additional costs of processing), the cost of Hydrolyzed Whey is much more expensive, anywhere from 30 percent to 200 percent more! Hydrolyzed whey often has a bitter taste to it.Studies do show that Hydrolyzed Whey is a fast absorbing protein. However, if you compare the data between two studies, one comparing the absorption times  that non-hydrolyzed whey vs casein(3) and one study comparing hydrolyzed whey vs casein(4) the absorption rates of Hydrolyzed Whey and regular Whey are almost the same! Keep in mind Hydrolyzed Whey is much more expensive.CASEIN PROTEIN Taken from the milk curds, this is a slow-absorbing protein. The fitness community likes to promote casein consumption at night so you have a slow-releasing protein that feeds your body when sleeping.
The research is still a bit mixed and not too many studies have been done directly comparing one type to another.
Overall, research points to Whey being the best for muscle building if you have to choose one. That is, Casein is a slow absorbing protein (taking up to 5 hours to absorb) while whey fast absorbing (less than an hour).
This has lead to a number of different ‘protein timing’ strategies to get protein to the body either slowly or quickly, depending on when you take it.
The group that was given whey isolate had by the end of the 10 week period a significant gain in strength and lean body mass over the group that supplemented with casein( 6 ). This would indicate a clear win for whey over casein, by all means except for one limiting point noted in the study: The group that consumed Whey Isolate also ate an additional 250 calories per day for the 10 week duration, which  likely contributed to some of the lean mass and strength gains. As anyone who has started a strength training regiment with the intent to gain mass and strength knows, this usually requires a caloric surplus; take two groups, give them the same protein intake, but increase the calories for one group by a couple hundred and have the other keep their calories around maintenance and you would expect to see a greater gain in strength and mass in the group that has MORE calories. So we have to take this study with a grain of salt.Another study took overweight people, put them on a calorie restricting diet and divided them into a whey-taking group, and a casein-based meal replacement group and had them do resistance training over a 12 week period.
The group that took the casein based meal replacement showed more results in terms of strength and lean body mass compared to the only-whey group(7).
After a 10 week period the whey group saw a decrease in body fat percentage and an improvement in anaerobic performance(8).However, another study has shown that slow digesting proteins such as casein or a combination blend of slow and fast absorbing proteins is superior post workout to fast absorbing ones.
The study compared milk vs soy post workout and found the slow absorption milk protein was more effective than the fast absorbing soy for promoting lean muscle mass gains after 12 weeks(9).
I will say that milk, which contains a mix of whey and casein, compared to soy, is not at all the same as whey vs. Lyle McDonald, does finger this study as some of the new emerging evididence that the fitness industry has it backwards, that it is actually SLOW absorbing protein or a mix of slow and fast, taken after a workout, is more beneficial for protein synthesis then fast absorbing protein (whey).What does this all mean? Some research suggest that the fast absorbing proteins like Whey are better post workout than slow ones like Casein and some of the studies listed above do show Whey more effective at building lean muscle.But recent emerging research is actually starting to finger slower release proteins or a BLEND of fast and slow to be more effect for lean muscle gains. SoyMost athletes and fitness-minded people opt for Whey as the default, but Soy is an alternative choice for some.
Research does point to Soy being less effective than Whey and there is some research that points to Soy increasing estrogen levels and suppressing testosterone.FINAL WORLD ON PROTEIN POWDERSMake sure you have adequate protein in your diet.
However, more research needs to be done here as it is still hard to draw conclusions.Research points to Whey being superior to Soy for protein synthesisWhey Isolate is a good default choice for Whey due to protein content levels and less lactose and fat. Choose Whey Concentrate if you want a cheaper price and more natural protein and are less concerned about calories per serving. Hydrolyzed Whey is a ripoff pricewise and delivers no advantage over regular Isolate, other than the fact that it is easier to digest if you have problems with regular Whey.The bottom line is that the difference between Whey and Casein on protein synthesis is minor compared to the difference of going from a protein deficient diet to a protein sufficient diet. I prefer Dymatize because it’s about 20 bucks cheaper for the 10lb dymatize vs the 10lb Optimum Whey ($105). Journal of Applied Physiology (2009) ↩ Whey protein stimulates postprandial muscle protein accretion more effectively than do casein and casein hydrolysate in older men. Effect of a hypocaloric diet, increased protein intake and resistance training on lean mass gains and fat mass loss in overweight police officers.
Consumption of fat-free fluid milk after resistance exercise promotes greater lean mass accretion than does consumption of soy or carbohydrate in young, novice, male weightlifters.



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Comments

  1. LADY

    Dilemma in diet plan when attending college tablets.

    29.11.2015

  2. RASMUS

    Even 1 gram of protein allenz, a lot more your.

    29.11.2015

  3. fsfs

    Switch to skimmed milk and have.

    29.11.2015

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