Protein (Part 3)

protein, supplement, whey, powder, shaker

Before read Part 3, be sure you read Part 1  and Part 2 .

Protein supplements

In training program, there is always a nutritional plan because to build muscle lifting weights isn’t enough. The good quantity of protein in relation to your bodyweight is an extremely important element. But as you’ve noticed, it’s difficult to eat enough protein without eating too much fat. Protein supplements are a solution.

Protein supplements can increase protein intake without increasing the fat’s amount in your body and ease protein intake several times a day. Eating several times a day is essential for a bodybuilder and having tips to make it easier is appreciated.

There is an incredible variety of protein supplements and they really have a dessert’s taste. What’s interesting is that they’re more and more rich in nutrients with vitamins and minerals and in macronutrients with proteins and carbohydrates. Find a protein supplement that meets your nutritional needs and tastes can be a help in your nutritional plan.

whey, protein, supplement, glass, milk, egg, soy, shaker, powder

As there is an incredible amount of protein supplement, there are several things to check to help you choose. First, reading the label is important because there are some that really contain too much carbohydrate. It’s good to know that carbohydrate improve the conversion of food protein to muscle protein but an excess of carbohydrate creates an excess of calories which prevents your body from easily burning fat. Therefore, it’s necessary to count the number of carbohydrate on the label.

Second, protein supplement that is consumed pure, without a meal or without carbohydrate, isn’t metabolized effectively. Research shows that for the protein to be used for protein synthesis, it must be consumed with calories, especially those from carbohydrate. Otherwise protein and used as energy production.

On the other hand, if you’re on a low carbohydrate diet and you increase your protein intake for energy (to compensate the lack of carbohydrates), it may be a good idea.

Third, the protein source of protein supplements comes from 3 foods :

  • Milk protein (whey, milk protein concentrate and caseinate)
  • Egg protein
  • Soy protein

All these proteins are of high quality. For the moment, no scientific studies show that there is one protein better than the other. Protein supplements made from milk and eggs are the most popular among bodybuilders. Soy protein has a specificity because it can reduce serum cholesterol rate in some people. This may be advisable for people with cholesterol problems but it’s careful because it’s possible to find a lot of GMOs in soy.

It’s important to remember that protein supplements aren’t created to be the only source of food protein. A balanced diet consisting of whole foods is essential for a healthy diet and building muscles.

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-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.

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Protein (Part 2)

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If you didn’t read Part 1, click here .

An egg is an excellent source of protein and its protein is so good that the egg is used as a basis of comparison to evaluate the protein quality of other foods. The egg has an arbitrary value of a « perfect » 100% :

FoodProtein rating
Eggs (whole)100
Fish70
Lean beef69
Cow’s milk60
Brown rice57
White rice56
Soybeans47
Whole-grain wheat44
Peanuts43
Dry beans34
White potatoes34

In the table, there is the value of whole eggs and it’s done on purpose. There is a fashion that consists only of eating the egg’s white because the yellow contains fat and cholesterol (which the egg’s white doesn’t have). The problem is that the egg’s yellow contains as much protein as the egg white and the majority of the vitamins and minerals of the egg.

In the table, you can see that rice, potatoes and beans give less usable protein than eggs and fish. It’s because that they have few essential amino acids. However, you can combine foods that have little useful protein so that the mix of all this gives you the amount of usable protein you need.

With this combination of feeds that have little usable protein, adding a complete protein food makes an excellent meal.

This combination of food with little usable protein is convenient because these are foods that are generally low in calories and fat, which is not the case for many complete protein foods. When you try to get as much muscle as possible with less fat, it helps a lot. You can also have fat-free protein with supplements.

In Part 1, I said that foods with little usable protein devoid of some essential amino acids, that’s why you have to have a special combination with food to make up for that lack. In « Diet for a small planet » by France Moore Lappe, the following combinations are recommended :

Grains plus Seeds

  • Breads with added seed meals
  • Breads with sesame or sunflower seed spread
  • Rice with sesame seeds

Grains plus Milk Products

  • Cereal with milk
  • Pasta with milk or cheese
  • Bread with milk or cheese

Grains plus legumes

  • Rice and beans
  • Wheat bread and baked beans
  • Corn soy or wheat-soy bread
  • Legume soup with bread

By remembering these food categories, you will be able to combine your foods to have the maximum protein available for use. You can also read a nutritional guide to know which of the 8 essential amino acids is missing in a food to be more precise, but with these food categories, it’s easier.

You just have to calculate the amount of protein you need per day, apply what you just read and reach your goals.

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 .

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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.

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13 Things You Must Do Not Eat

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There are snacks, foods and drinks that will don’t help you to be healthy or having the physique you want. Remove them from your diet now and forever.

Unhealthy food with dirty strange side effects, snacks packs are perfectly targeted for cheat meals but they are doing you more harm than you think.

Without talk about they put a layer of fat over your abs, preservatives and chemicals causes a series of long-term problems such as cardiovascular disease, diabetes or even cancer.

These 13 foods have no place in your kitchen or fridge. Look at the list and make note of those that you eat regularly – there are carbohydrates and sugars that are obvious bombs like bagels, ice cream but there are less known soy and some fish.

1) Shark Meat

Shark Meat

Is shark meat is worse than his bite? Probably not, nevertheless, it’s super unhealthy, as described in the CNN report. When we consume the mercury level in shark meat it can cause loss of coordination, blindness and even death. Scientists believe that sharks have a high mercury because they eat large quantities of small fish. To be safe, avoid taking as well as swordfish and mackerel which also have a large amount of mercury. Feast on shrimp, tuna, salmon and catfish.

2) Soy

Soja

Too much soy can have unfortunate effects on men. According to this study published in the Oxford Journal men who consume just half a portion of soy food for 3 months was 41 million sperm / ml less than men who did not consume soy at all (sperm concentration average is between 80 and 120 million / ml). Researchers believe that isoflavones – plant with estrogen such as soy may be the cause.

3) Baked Goods

Baked foods

Donuts, cakes, cookies, muffins, seriously they are good but they are sweet bombs. A donut is 200-500 calories with between 25-50 grams of sugar. Chocolate chip cookies is how much? 160 calories and 8 grams of fat. But let’s be honest: Do you ever stop after 3 ? I don’t think so, no, because I didn’t stop after 3. Not good !

4) Bagels

Bagels

The bagels are really delicious but definitely bad, it’s 400 calories with 70 grams of carbohydrates. If you add the butter is 40 calories more. But this is not the calories that is most disturbing, bagels have a very high glycemic index rates (which increases insulin in the body), so that might cause acne and accelerate aging .

5) Sugary Cereals

Sugary Cereals

The most famous breakfast are sugary cereals. With their high gluten content they give you an inflammation in your stomach. Opted for oats.

6) White Chocolate

White Chocolat

Not all chocolates are created equal. In this case we can see, the health benefits of different chocolate : black, brown, white. Dark chocolate is a great antioxidant and is the healthiest chocolate; chocolate milk is a little less healthy and contains more milk and fat than dark chocolate. And white chocolate is the worst in terms of health benefit – 85 grams is 50 grams of sugar (that’s more than 12 tablespoons). Eat a lot and you are suffering from teeth problems and obesity. You want chocolate, take dark chocolate.

7) French Fries

French Fries

French fries are immersed in oil with trans fat, one of the major cause of heart attack. The potatoes themselves are high on the glycemic index, leading to increase insulin levels. Then they contain acrylamide, a known carcinogen that is formed when food is cooked / fried at high temperatures.

8) Popcorn in Microwave

Popcorn Microwave

The Popcorn seems harmless but have mostly popcorn is overloaded with unhealthy fats, sodium level is outrageous and in some cases contains carcinogenic agents. Without forgotten the chemical components in the bag.

9) Margarine

Margarine

Often on labels we can read without cholesterol and it’s supposed to be a healthy alternative for butter but margarine is just full of trans fats. And ironically, trans fat increased cholesterol and damages your blood vessels walls which increases cardiovascular disease and heart attack. You want good fat ? Omega-3 .

10) Diet sodas

Diet soda

Artificial sweeteners placed in these types of soda, are often not beneficial. The only thing for which they are good, that is for you to gain weight and have health problems. Purdue University has made a study which shows that these chemical sweeteners fool your body into believing that it is true food because it is so much sweeter than real sugar that your body pumps out insulin to regulate the level, which in turn, becomes stored fat.

11) White Bread

White bread

Clearly, sliced ​​bread is a great invention. All carbohydrates are not bad but avoid pasta, rice and white bread. White bread, right now, stripped Vitamin B, wheat germ and fiber, leaving a byproduct who increase your insulin, your weight. Opted for whole grain, it gives more energy longer.

12) Alcohol

alcohol

Apart from the fact that it decreases your strength, agility and muscle recovery, alcohol dehydrates you. You have ever wondered why after a big night , in the morning, you have dry mouth and can drink a bottle of water ? Yeah, you drank all night, right?

13) Pretzels

Pretzels

It was always the illusion that the Pretzels are healthy snacks. That’s 250 calories, high in salt, fat and lack of healthy fiber. You can eat half a bag and you’re still hungry for more.

– Steph

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