Manage Your Lipids

lipids nut avocado fish oil seed

What’s up ? This is THE stephane ANDRE !!! I watched a Jamcore DZ’s video  and I learned some good stuff.

Lipids help with brain function and hormones production like testosterone. Lipids are also the element that is the most energetic : 1gr of lipid is 9kcal while 1gr of protein or carbohydrate is 4kcal.

Lipids create the fat of living beings, which is why we most often use the word « fat ». There is 4 fat’s type :

  • Harmful fat – These are transformed fatty acids like partially hydrogenated oils. We find them everywhere, that’s why it’s important to have an ingredients label on foods.

  • Bad fat – These are saturated fatty acids

  • Neutral fat – These are monounsaturated fatty acids and they’re very beneficial for health.

  • Good fat – These are polyunsaturated fatty acids that are very beneficial. There are 2 families, omega 3 and omega 6. If your body has too much omega 6, it creats health problems.

Type

Harmful fat

It’s fatty acids that are partially hydrogenated oils that are, for example, in Nutella, candy, cookie, fast food and all pastries. It’s advisable to eat them moderately otherwise they create health problems. And unfortunately the majority of people consume this type of fat too much.

Bad fat

It’s fatty acids that are, for example, in butter, beef, cheese, coconut oil and cold cuts. Overeating this type of fat increases the insulin resistance that can cause diabetes. It also decrease the ability of your body to use this type of fat as energy.

But be careful because not all foods that contain this type of fat are equal. Take the example of coconut oil. Coconut oil is full of lauric acid which has excellent antibacterial and digestive properties for the body. This coconut oil is very rich in MCT (Medium Chain Triglyceride) whick is convenient to use to be shreddedd because it helps the fat’s oxydation and keep your muscle mass.

Fatty acids that are in bad fat have an important role in the testosterone’s production, that why it’s recommended to consume it in average quantitiy.

Neutral fat

It’s fatty acids that are, for example, in olive oil, almond oil, macadamia nut, brazilian nut, avocado and oleic sunflower oil. It’s important to diferentiate between oleic sunflower oil and classic sunflower oil. Classic sunflower oil has a lot of omega 6 and this create a lot of inflammation and other health problems. On the other hand, oleic sunflower oil contains oleic acid. Oleic acid has properties that control cholesterol levels by lowering your bad cholesterol and boosting your good cholesterol. Oleic acid is also good for the memory.

Good fat

It’s essential fatty acids, which means these are fats aren’t produced by your body. That’s why they’re important to consume. A deficiency of these good fats will create health problems. There are 2 families : Omega 3 and Omega 6.

Omega 3 : The source of omega 3 are fatty fish like sardines, mackerel, anchovies, salmon and tuna. There are also plant sources such as flaxseed, chia seeds, brussels sprouts, walnuts. It’s recommended to consume the animal source because they’re richer in omega 3 than vegetable sources (unless your eat huge amount of grain).

Omega 6 : The source of omega 6 are, for example, classic sunflower oil or soybean. All these foods with too much omega 6 are too present in the supermarkets. Omega 6 creates a lot of inflammation problem in your body, while Omega 3 decrease inflammation.

Consumption

lipids nut avocado fish oil seed

According to scientists, there is a ratio for having a healthy body. This ratio is :

  • -4/1 so 4 = omega 6 and 1 = omega 3

  • Or 1/1 so 1 = omega 6 and 1 = omega 3

The majority of people consume 20/1 so 20 = omega 6 and 1 = omega 3. That’s why a lot of people have health problems.

Lipids consumption is related to body weight. For exemple, take a person who weighs 85kg and who is beginner/intermediate :

  • To gain mass, it’s 0.9gr to 1gr per kilo of bodyweigth so 0.9 x 85 = 76.5 and 1 x 85 = 85. Which means between 76.5 and 85gr of lipids per day.

  • To be shredded, it’s 0.5 to 0.8gr per kilo of bodyweight so 0.5 x 85 = 42.5 and 0.8 x 85 = 68. Which means between 42.5 and 68 of lipids per day.

Now, take a person who weighs 100kg and who is a pro :

  • To gain mass, it’s 1gr to 1.5gr per kilo of bodyweight so 0.9 x 100 = 100 and 1.2 x 100 = 120. Which means between 100 and 120gr of lipids per day.

  • To be shredded, it’s 0.9 to 1.5gr per kilo of bodyweight so 0.9 x 100 = 90 and 1.5 x 100 = 150. Which means between 90 ans 150gr of lipids per day. A pro can take 150gr of lipid because he decreases carbohydrates.

These amount of lipids are to be divided between 4-5 meals a day for ease of digestion.

To be shredded, it’s really important to consider MCT

You have to pay attention to MCT (Medium Chain Triglyceride) because it increase your thermogenesis. Thermogenesis is what turns calories into heat and increases your metabolism to burn more fat. MCT helps you to be shredded by keeping your muscles mass as much possible.

It’s recommended to take 2 teaspoons of MCT per day, otherwise you will poop everywhere.

Subscribe to my newsletter and share this article if you think it can help someone you know. Thank you.

-Steph

P.S. If you’re in Miami and you like Caribbean food, go to my cousin’s bistro to eat Haitian food, click here.

Manage Your Carbohydrate

carbohydrate source food

What’s up ? This is THE stephane ANDRE !!! I watched a Jamcore DZ’s video  and I learned some good stuff.

If you want to learn how to manage your protein, click here and for amino acids, click here.

Carbohydrates are the main source of energy for the body. It’s true that we can have energy with proteins and lipids but they provide less quantity of energy.

To put it simply, when you eat carbohyrates, they turn into glucose and then into glycogen. To better understand, I’ll take the example of a gasoline tank. Imagine that the tank is a muscle and that the gasoline is glycogen. Gasoline in the tank helps move the car and glycogen in the muscle helps move your body.

This glycogen is shared in many places in your body : 80% in your muscles, 14% in your liver and 6% in your blood.

Carbohydrate type

 

Most people know 2 types of carbohydrates, slow carbohydrates and simple carbohydrates. There is a 3rd type, it’s fibrous carbohydrate and unfortunately many people neglect them.

Slow carbohydrates :

  • Whole wheat bread / white bread (refined carbohydrate)

  • Whole wheat rice / white rice (refined carbohydrate)

  • Oatmeal

  • Cereals (muelsi is excellent because there are often lipids and carbohydrates that are added like nuts, raisins, etc. ).

  • Sweet potato / potato

  • Whole wheat pasta / white pasta (refined carbohydrate)

  • Kinoa

  • Couscous

Simple carbohydrates :

  • Fruit (fructose)

  • Honey

  • Dextrose

  • Maltodextrin

  • Lactose (it’s sugar in the milk)

  • Cluster dextrin (it’s perfect during your training session because it has a low glycemic index).

Fibrous carbohydrates (vitamin, fiber et minerals) :

  • Vegetables (aspargus, carrot, cauliflower, salad, etc)

Carbohydrate, insulin and insulin spike

insulin spike blood sugar

There is a special relationship between carbohydrates and insulin. When you eat carbohydrates, they turn into glucose, which is a type of sugar, and then glucose is turned into glycogen. Glucose is managed by insulin. Insulin is a hormone created by the pancreas. The insulin’s role is to manage the sugar’s level in the blood. This avoids having too much sugar in the blood (hyperglycemia) or not enough sugar in the blood (hypoglycemia).

The problem is that the majority of people eat any type of carbohydrate anyway and they may quickly get a lot of fat. It’s important to understand that each carbohydrate has a different gylcemic index and this glycemic index will cause different insulin spikes.

Glycemic index

A glycemic index indicates how quickly carbohydrates become glucose in the blood. It’s for this reason that it’s recommended to eat carbohydrate with a low glycemic index rather than those with a high glycemic index.

Carbohydrates with low glycemic index  :

  • Sweet potato

  • Oatmeal

  • Kinoa

  • Sugar free fruit juice

  • Whole wheat rice

  • Whole wheat bread

  • Whole wheat pasta

  • Fruits (apple, orange, cherry, pear, apricot)

  • Cluster dextrin (for your training session)

 

Carbohydrate with high glycemic index :

  • Potato

  • Couscous

  • Table sugar

  • White rice

  • White bread

  • White pasta

  • Cereal (Kellog, Nestle, etc.)

  • Dextrose

  • Sweet drink (soda)

  • Fruit (melon, watermelon)

Here is an exemple of low glycemic index carbohydrates to eat. For high glycemic carbohydrates, it’s recommended to eat them in moderation because if you eat them in large quantities, after several years, you have the risk to becoming diabetic or having other health problems.

Consumption

Always take into consideration your bodyweight and your training’s intensity. There 2 bad situations :

  1. Have a not very intense training and eat too much carbohydrates, which results in having too much fat in the body.

  2. Have intense training and eat a little carbohydrate, which results in being weak.

Take for example :

  • A man who weighs 85kg and is a beginner. In this case, it’s recommended to start with 3.5gr per kilo of bodyweight so 3.5 x 85 = 297.5gr of carbohydrates to eat a day.

  • A man who weighs 85kg and who is advanced or pro. In this case, it’s 5gr per kilo of bodyweight so 5 x 85 = 425gr of carbohydrates to eat a day. As an advanced person, the training sessions are really intense, that’s why you need this amount of energy.

  • A man who weighs 85kg and who wants to be shredded. Let things be clear, it’s being shredded and not losing weight. In this case is between 1.2 ans 2.5gr per kilo of bodyweight so it’s between 102 and 212.5gr of carbohydrates to eat per day.

The carbohydrates amount to eat is to be divided into 4-5 meals a day for ease of digestion. Each meal is balanced in carbohydrates, proteins and lipids.

To be shredded

shredded lean lose weight vs versus

Let things be clear, be shredded isn’t a weight loss. In this situation, leptin must be taken into consideration. Leptin is a hormone that regulates your appetite. When you start to lower your glucides, leptin will aslo decrease and you’ll be hungry. These feelings of hunger are created because of ghrelin. Ghrelin is a hormone called « hormone hunger » because it stimulates the appetite. Ghrelin also affects your insulin and testosterone.

This means that people who too quicly decrease their carbohydrates will fail because the lack of energy will be too brutal. The feeing of hunger will be too intense because the body has not had time to get used to the new diet. This is where nutrition is out of control.

Never reduce carbohydrate to 0. The people who do that, make a diet ketogenic and you have to master this type of diet. The professional bodybuilder is doing this diet for 4 weeks, but they can do that because of chemical aid (steroids) and they have a dietician. The problem is that those who aren’t professional athletes and who are on a ketogenic diet do that because someone told them it was good. That’s why in the gyms there are people who lose consciousness because they don’t have enough energy. You need 50 to 130 grams of carbohydrates, just for your brain, it’s not a simple diet to lose weight.

Subscribe to my newsletter and share this article if you think it can help someone you know. Thank you.

-Steph

P.S. If you’re in Miami and you like Caribbean food, go to my cousin’s bistro to eat Haitian food, click here.

Manage Your Protein

protein food

What’s up ? This is THE stephane ANDRE !!! I watched a Jamcore DZ’s video  and I learned some good stuff.

I write this article about nutrition because when I started to seriously lift weights to build muscles, I didn’t know what to eat. There was a lot of people around me with impressive bodies but their muscle weren’t visible. So the problem I had was that when I ate too much, I had a big belly with swollen skin because of water. And when I ate a little, I didn’t have the energy to train in the gym.

Speaking with a bodybuilder, he explained me the basics of nutrition to have an athlete’s body or bodybuilder’s body but he told me that I should always continue to learn new scientific studies to be up to date.

To build good quality muscle, you have to eat healthy foods. These healthy foods are in the form of protein carbohydrate and lipids. The reason why it’s necessary to eat protein is because muscle is protein. If you cut your arm in 2 parts and you analyze inside, you’ll see that the muscle is made of protein, which means that the muscle is meat.

Here are the main sources of protein :

  • Beef

  • Chicken

  • Egg

  • Fish

  • Dairy products

  • Soy

  • Lentil

The nutritional quality source of these foods depends on whether they’re organic or not.

Protein is amino acids. Human body is composed of 80% amino acids. Your muscles, your skin, your bones, your hair are composed of amino acids. Each amino acid has an important role in the body. There are several amino acids like BCAA, glutamine, arginine, etc. I will write an article about amino acids.

To build muscle in our body, we need BCAA, especially leucine. Leucine’s role is to stimulate the synthesis of the protein that is responsible for muscle growth.

Consumption

protein healthy food plate

There are variations in protein consumption because each is different, each has a different goal and each has a different level of training (beginner, intermediate and advanced). Advanced level people are people who do amateur or pro competitions. There is the bulking phase and cutting phase.

We will use an example with a person who weighs 85kg.

Bulking

To bulk, you consume 1.5 to 2.5 gr per kg of bodyweight. For a beginner, it will be 1.5gr of protein. So the weight (85kg) multiply after 1.5gr then 1.5 x 85 = 127.5 gr of protein per day. For an advanced, it will be 2.5gr of protein. So 2.5 x 85 = 212.5 gr of protein per day.

Cutting

To cut, you consume 2 to 2.7 gr per kg of bodyweight. We lightly increase proteins and lipids to compensate for the reduction of carbohydrates to avoid losing too much muscle mass. For a beginner, it will be 2gr of protein. So the weight (85kg) multiply after 2 gr then 2 x 85 = 170 gr of protein per day. For an advanced, it will be 2.7gr of protein. So 2.7 x 85 = 229.5gr of protein per day.

With these results, you’ll organize 3-5 meals a day with about 30-35 gr of protein per meal. But beware, these meals should be balanced against carbohydrate and lipids.

Subscribe to my newsletter and share this article if you think it can help someone you know. Thank you.

-Steph

P.S. If you’re in Miami and you like Caribbean food, go to my cousin’s bistro to eat Haitian food, click here.

The Importance Of Counting Calories

count calories

I watched a Jamcore DZ’s video and I learned good stuff.

As you already know, food is our energy. The energy from food, we call it calorie. Calories composed of macronutriments : carbohydrates, proteins and lipids.

Count the number of calories

count calories

With carbohydrates, proteins and lipids, we can know the minimum number of calories we need to consume, it’s the Basal Metabolic Rate (BMR). Basal Metabolic Rate (BMR) is the number of calories your body needs to function without doing any physical activity. That’s the number of calories you burn while you stay in bed all day.

With your Basal Metabolic Rate (BMR), you can find your Total Daily Energy Expenditure (TDEE) . Total Daily Energy Expenditure (TDEE) is the number of calories your body needs in a day when you train.

Total Daily Energy Expediture (TDEE) varies according to your level of activity during the day (the intensity of the tasks you have to do during the day and the intensity of your training).

Total Daily Energy Expenditure (TDEE) is always dynamic because it’s influenced by the Not Exercise Activity Thermogenesis (NEAT). Not Exercise Activity Thermogenesis (NEAT) is the number of calories you burn in a day when you have no workout. But attention, it doesn’t count the calories you burn when you sleep and eat. It only counts the calories you burn when you walk, read, write, work, study, etc.

As the intensity’s level of your tasks that aren’t a sport activity changes all the time, it changes your Total Daily Energy Expenditure (TDEE) all the time. Here are 2 scientific studies to better understand the Not Exercise Activity Thermogenesis (NEAT), here and there .

Now that you’ve seen your Total Daily Energy Expenditure changes all the time, you need to know that it changes your caloric deficit when you want to lose weight (be shredded) and your caloric surplus when you want to gain muscle.

Lose weight or gain muscle

weight lose muscle gain

The phase for losing weight (be shredded) and gaining muscle influenced by 2 things : morphology (endomorph, ectomorph and mesomorph) and genetics.

Take the example of an endomorph person. An endomorph person is a person who can easily store fat because, it’s a person who has greater resistance to leptin. Leptin is a hormone that manages your metabolism and your appetitie (leptin controls your feeling of satiety). An endomorph person who has this type of information has good tools to know how to manage his/her Total Daily Energy Expenditure (TDEE).

For my case, I’m a mesomorph person. Which means that I’m a person who is losing weight fast and gaining muscle fast. At first, I didn’t count my calories because it easy for me to maintain a good physique. But since I’ve been studying my body to find out how it works, my results are really better for the long term.

That’s why no matter what your body type, I advise you to take the time to count your calories to have the best body possible in the long term.

I use an app on my smartphone to count my calories (you can scan barcodes). It’s My Fitness Pal. Try it, it’s really helpful.

If you intentionally don’t take care of your health, accidentally, you will have an illness.

Share this article if you think it can help someone you know. Thank you.

-Steph

Mass Or Weight Gainers Are Useless

mass weight gainer

I watched a Jamcore DZ’s video  and I learned good stuff.

Mass or weight gainers are visual scams. Here the reason. You think you gain muscle because you bulk up but the truth is that you gain water and fat.

Why

why

Dose

Gainer’s dose are huge, it’s between 170gr and 250gr of powder. 250 gr of powder in water, it’s too weird !?! Let’s look at the powder’s composition. There is maltodextrin, the cheapest sugar in the business. Take it before, during and after the training session with dextrose is good to recover and recharge your glycogen stock. The problem is when you take gainer outside the training phase, you gain fat.

If you’re an endomorph, someone who gains easily fat, you’ll not improve your body, you’ll worsen your situation.

Compositon

Most gainers have between 46 % and 66 % of maltodextrin. Some even 80gr per dose ! It’s crazy.

Most people think they’ll gain muscle with this kind of product. They go in a shop, the seller their advice this and it’s gone. The truth is that you have to educate yourself, eat healthy, be focused on training and have patience. It takes several years to have muscle mass of good quality.

There is also a mix of whey protein. Thus, casein, concentrate, isolate and a little be hydrolysate to make people believe that the gainer is good quality. There is also creatine and the disadvantage of creatine is that it makes you retain water. That means when you think you gain muscle, in fact you do water retention. You look good in front of your mirror but when you dry or you stop to take gainer, you realize that you have less muscle mass than you thought. You deflate like a balloon, pffffffff.

We must stop delirious ! Track your food, track your training program,struggle like everyone els and be patient, it’s the only way to gain muscle mass of good quality.

Jamcore DZ (Jamo Nezzar ) is a former professional bodybuilder (IFBB). Even taking steroids, he took 8-9 years to gain 25kg (55lbs) of muscle. The problem with steroids is that destroy your organs and when you stop, you spend the rest of your life doing hormone therapies if you’re still alive. And it costs a lot of money, you can check it on internet.

I tell you already, all the pros or youtubers that you admire will not be there is 5 years. I’m telling you this because I’ve already won bets.

Meals

Each meal of the day must be between 400kcal and 600kcal. If you eat more than 1500kcal per meal, you’ll gain fat. With gainer you gain fat without knowing it.

Healthy gainer recipe

  • Whey isolate

  • Oatmeal => 1/2 cup  (slow carb, fiber)

  • Banana

  • Almond/Peanut butter => 1 tablespoon or coco oil (good lipid) or linseed

Mix it with water or organic milk or coconut/almond milk

healty mass weight gainer

Whey isolate is 25gr of protein, oatmeal is 16gr of protein and peanut butter is 10gr of protein. Total => 51gr of protein. You save money and you eat great source of protein.

I hope I convinced you to not take weight or mass gainer !

What was your experience with mass/weight gainer ?

Share this article if you think it can help someone you know. Thank you.

-Steph

Fruits are bad for our body ?

fruits

I read a Nerd Fitness article  and there is good stuff.

Most of fruits comes from trees, it’s for this reason they’re healthy foods. But they’re also composed of sugar and sugar is a bad new for our body. Let’s see.

Healthy

healthy

Fruits and vegetables are planet’s plants that are full of vitamins, minerals, antioxidant and even more.

Fruits are also composed of sugar that is why we’ll enter in the sugar’s science.

A fruit can have a combination of different sugar’s type :e sucre :

  • Fructose

  • Glucose

  • Sucrose (a combination of fructose and glucose)

This combination of sugar that grow with the fruit have a different effect in our body than processed sugar and high-fructose corn syrup.

The difference is fruit’s sugar has fibers and these fibers help our body to slow absorption of sugar in our blood system .

Fruits have a lot of things good for our body and eat them for snack or before a training is excellent.

Fruits can also be part of our healthy meals each day.

Caution

caution

When a person changes diet, an old unhealthy diet with a lot of calories and sugar for a new healthy diet with a lot of proteins and plants, this person may feel lost. Since our bodies have been sugar-dependent easily because of food industry, we must be careful.

When we want sugar, we should think to a fruit rather than a candy. By this way, we give a signal to our brain « Yeah sugar ».

On the other hand to not slow down your weight loss process, don’t eat more than 1000 calories of fruits per day. Burn more calories than you consume is the most important part to lose weight.

Since than food industry put a ton of sugar in fruits, we must be careful to not become sugar addicts. Eat fruits in moderation.

Fruit juice

fruit juice supermarket

I show you the scam ! It’s sugar water (apple juice, orange juice, grape juice, etc.). When fruits are squeezed in factories, there is all sugars but not fibers. And they add preservatives, another type of sugar for flavor and a lot of others ingredients. The scam is that food industry try to make us believe that is healthy fruit juices.

Here, 4 fruit juices, the most popular with the typical amount of sugar inside :

  • Orange juice – 21g of sugar
  • Apple juice – 28g of sugar
  • Cranberry juice – 37g of sugar
  • Grap juice – 38g of sugar

Make a comparison, a 33cl (12oz) of Coke contains 49g of sugar. These numbers are interesting, right ? Do you see the scam ?

Dried fruits

dried fruit

Dried fruits keep healthy vitamins and healthy minerals from fresh fruits and it’s very convenient to carry. It’s convenient for snacks but you have to eat if really with moderation.

We can eat a huge amount of dried fruits because they’re dehydrated then they take less space in the stomac than fresh fruits. The results is than we can have an overconsumption of sugar and calories very quickly.

A tiny handful (a small quarter of cup) of dried grape = 130 calories and 30g of sugar.

Tips

Eat dried fruits to a limited amount and avoid fruit juice unless you squeeze it yourself.

If you’re healthy, continue to eat fruits like you do if it works.

If it’s hard to lose weight and you eat a lot of fruits in your diet, increase your consumption of healthy lipid, protein, vegetable and decrease your consumption of fruits.

If you want to lose weight, eat real fruits in moderation and rarely dried fruits and canned fruits.

I know you’re smart then appreciate fruits and be aware of what you eat.

What is your favorite fruit and what is the fruit you eat in large quantities easily ?

-Steph

P.S. Do you want a free training program ? Click here 

Smartphone apps :

To track my calories, I use MyFitnessPal 

To track my training program, I use Jefit 

The Confusion Of Whey Protein

confusion

I watched a JamCore DZ’s video  and there is good stuff.

People have a lot of questions about whey and they become crazy. Companies take advantage of this confusion to make money without educating people.

People who are misinformed think whey help to lose weight. It’s for this reason I’m writing this article to explains how work whey. The notion that whey makes you lose weight or make you shredded is not always the case because you have to follow a very special protocol.

There is 3 types of whey : concentrate, isolate and hydrolizate.

Look this metaphor :

  • Concentrate = Mini Cooper

  • Isolate = BMW

  • Hydrolizate = Porsche

 

These 3 categories mean the ability to assimilate, save and rebuilt your muscle tissue These 3 categories have the same goal, the only difference is the speed of protein’s absorption by your body. It doesn’t mean the concentrate is bad. In each category there is good and bad quality.

Whey

whey protein

The whey is extracted from cow milk.

Concentrate whey has a rate of protein of 60-80 %. The rate of carbohydrate is high because of of the sugar that has in the form of lactose.

Isolate whey is extracted from concentrate whey by a cold process to not denature the whey. The isolate has a higher rate of protein, less carbohydrate and the same rate of lipid than the concentrate. But there is not lactose. In the isolate whey there is not lactose then if you have flatulence, the quality is bad.

Hydrolizate whey is extracted form isolate. The hydrolizate whey is predigested by a a microfiltration process. This process make absorbing easier for your body. The rate of protein is higher than the isolate.

The isolate and the hydrolizate are more BCAA than the concentrate. The concentrate whey is the slowest to go to muscles to rebuild them.

All this works if you do the good things

Which whey take ?

All depend of your budget. There is rich and poor people. But what is interesting is that you can be poor, buy concentrate whey and gain muscle and you can be rich, buy hydrolizate whey and do stupid stuff and don’t gain muscle. The type of whey doesn’t matter because it’s the person who is organized, disciplined and who have goals that will succeed.

When take whey ?

when

It’s a snack between breakfast and lunch then between lunch and diner. You can take it after training, it’s better to take an isolate or hydrolizate whey because they’re rich in BCAA (amino acids) to rebuild your muscles faster. You can take also a simple source of sugar like vitargo that composed of maltodextrin and fructose.

Now, if you’re drying out, you can just take isolate or hydrolized to gain muscle.

When can take concentrate , isolate or hydrolizate whey (it depends on your budget) with a good source of carbohydrate (oatmeal and a banana) and a good source of lipid (peanuts or almonds butter). These good source of carbohydrate and lipid are better than mass gainer you can buy in shops. These mass gainers are a lots of crap and sugar in there. Don’t buy mass gainers, it’s expensive and bad for your body.

The notion of whey can allow you to lose weight by magic is a scam ! You have to do things right, it means follow a nutritional plan and a workout plan.

Whey is more absorbed by you body with water. Take it with cow milk is less assimilate, it’s a little bit better with coconut milk and almond milk. But the best way for your body to absorb completely the whey is water.

How much gram per meal ?

For men is around between 30-40gr of protein or whey per meal. It’s around 3gr of leucine that is responsible for the synthesis of protein and also responsible to rebuild muscles. Remember 3gr of leucine is important for the whey’s quality you buy. For women, it’s 20-25gr per meal.

How to know if it’s good quality ?

good quality

First

It’s impossible to buy 1kg (2.2lbs) of high quality whey at prices offered by brands. Because most of companies to sell whey at these prices (high quality whey is very expensive), they do what we called « spiking ». It’s increase rates by playing with amino acids to pass tests and sell more. The 2 countries in the world with the best whey quality are Japan and New-Zealand because their laws are very strict.

Second

You need to check there is 3gr of leucine. The leucine must be on the nutrition facts label or nutrition information panel on the whey’s pack. If it’s less than 2.7gr, don’t take this whey, it’s crap. Why ? Because normally you must have more than 2.7gr of leucine per dose (for men 30-40gr of whey = 3gr of leucine). If there is not the dose of leucine on the nutrition facts label, don’t buy it.

Per dose of whey, you should have 25 % of BCAA and the leucine should be at 11 % of the 25 % of BCAA (around 3gr of leucine).

The source of milk should be without hormones. It means the cow should be fed with grass.

The treatment of protein should be at low temperature as for the isolate so as not to be denatured. If it’s denatured, the quality decreases.

There is not artificial sweeteners and artificial flavor. The less ingredients in the whey, better is the quality.

I will not advise you a brand. You’re a smart person, now with these information, you’re able to select yourself your whey.

Searching, studying, have a great physique is not only the body, it’s also the mind because it’s the mind that make the body even more.

-Steph