Category — Protein

So we’ve covered pre-workout snacks, now let’s focus on what you consume after your workouts. This step is arguably the most important part of your workout because when you exercise you deplete your body’s glycogen (the carb stored in your muscles and liver). That’s why it’s extremely vital that you replace what you lose so you can get the most out of your hard work.

Through my own personal experience and speaking with several personal trainers, I have come up with this list of the best post-workout meals:

5.  Piece of fish and baked potato — A muscle-building packed combination of quality protein and complex carbohydrates, this meal is a great way to end your workout. Go for salmon or tilapia as these have the highest amounts of protein.

4.  Chicken breast or steak and rice — Another classic meal that will maximize your workout. If you’re buying steak make sure to pick sirloin or a lean cut which are a lot healthier. Don’t forget the whole grain rice either!

3. Protein bar — This is only third on our list because it is a solid and will take a bit longer to absorb than its liquid counterparts. However, it’s still a very effective post-workout meal. In this instance don’t go for “Low carb” bars, instead buy a protein or meal replacement bar that has plenty of calories and carbohydrates to go along with at least 30 grams of protein. I like the MET-RX meal replacement bars.

2. Chocolate milk — This surprisingly effective recovery drink was almost a unanimous pick for all the experts I interviewed. Two cups of this stuff averages about 310-320 calories, 50 grams of carbs, and 16 grams of protein. Of course the liquid consistency will allow it to be absorbed quickly and carried to your depleted muscles.

1. Protein drink with whey — The original and still the best. No other food or drink can compare to the punch this packs when it comes to optimizing your workout. Whey protein is absorbed the fastest by your body and the liquid form will bring it to your muscles that much faster. If it’s a low carb protein add in some berries or a banana to give it a boost. Optimum Nutrition’s Hydro Whey is a good pick!

All of these foods should all be taken within 45 minutes after completion of your workout for best results.

Okay so you’ve just left work and are heading to the gym, but you can feel your stomach sucking up against your spine. Your blood sugar is low and you need a jolt of energy before you start your workout. What do you do?

Ideally, a baked potato is the perfect pre-workout snack due to its high carbohydrate content. However, it’s not very practical. And although you do need carbs, it is important to mix in some protein as well so you don’t deplete your body’s stored protein during your workout.

I like to grab a peanut butter sandwich on whole grain bread right before I hit the gym. The bread is a great source of complex-carbs and the peanut butter serves as my “good fat” and protein source. Sometimes I wash it down with a glass of milk to create a real “power snack.”

Again, it’s all about finding what works for you and what leaves you feeling your best before you get into the gym. Feel free to comment and share with us what you like to down before your workouts.

Men’s Fitness magazine (June/July 2009, page 31) gives a great rundown of the best protein bargains at the supermarket. They took 12 of the most popular protein sources and listed their average cost per 10 grams. Here are their findings:

1. Black beans – $.13
2. Turkey – $.14
3. Chicken breast – $.24
4. Eggs – $.26
5. Whole Milk – $.30
6. Ground beef – $.34
7. Ham, boneless – $.40
8. Cheddar cheese – $.43
9. Peanuts – $.44
10. Sirloin steak – $.69
11. Cottage cheese – $.96
12. Soy milk – $1.26

My diet revolves around items two through four. Organic milk could be a better option for those who don’t drink the whole kind. Stonyfield Farms makes a good organic, fat-free product.

Since I’m not a big fan of cottage cheese I’ll often eat yogurt as a replacement. Foods like ham, sirloin steak, and ground beef are considered a “treat” for me—hence which is why they are some of the more pricier protein sources.

What about you? What protein sources do you eat the most from this list? Which ones were left out?

I have a friend who has a contact in the sports nutrition industry. Now the contact has never told him who he works for but let’s just say he’s urging my friend to stick to well known brands when it comes to supplements.

He said that the whey protein they were manufacturing was nothing more than placebo. In essence it does nothing for you. In the end your best bet is to stick to names like GNC, Met-Rx, Myoplex, and Cytosport.

It really makes me think about how many protein bars or shakes I’ve consumed that have fallen short of the protein content that was listed on the wrapper. Or worse, contained no protein at all. That’s why it’s important to rely on food sources for protein and use supplements as nothing more than that — a supplement to your diet.

In the spirit of the upcoming Olympic Summer Games Maria Noel Groves of the Chicago Sun-Times wrote an interesting article comparing the variations between cultures and their ideas of what energy foods are.

For instance, Ancient Europeans believed boiled meat, barley pouridge, and wine worked the best in increasing energy and protection from injury. While the first two were probably great we know today that the latter is probably not the best choice for an athlete or warrior — especially right before battle.

The Chinese and Japanese rely on soups and herbs as their main sources of energy. While they may be content with it, Groves says that it’s effects are still largely unknown:

Herbs believed to strengthen resistance to stress traditionally have been simmered into soups, teas and rice dishes. Chinese and American ginseng, as well as the caterpillar fungus cordyceps, have been popular among athletes and royalty for centuries. Reishi and shiitake mushrooms, lycium berries, jujube dates, astragalus and codonopsis roots also have consumed as energy foods.

Verdict: While broths and soups provide easily digested nutrients, modern research on many medicinal herbs is limited, as is understanding of how they might work.

Groves also states that while North Americans turn to energy drinks and bars as quick, convenient energy sources, they’re not necessarily the best becuase they contain high amounts of sugars and artifical ingredients. I think with any supplement it’s important not to rely only on that supplement, you have to combine it with real food and good nutrition. If you have an energy bar before going to the gym, that’s fine. But don’t rely on just a Red Bull for breakfast to keep your energy levels up throughout the day — you need substantial food.

This could quite possibly be the greatest bar ever made! Supreme Protein Incorporated, a company based out of Manasquan, New Jersey has come up with the best tasting, most satisfying bar on the market. First let me give you a rundown of the nutritional information. One Supreme Protein Bar contains 360 calories and 16 grams of fat.

Now I know 16 grams is a lot but only 5 grams are saturated and the rest is the “good fat” coming from flaxseed oil.

Supreme comes in two flavors, Caramel Nut Chocolate and Peanut Butter Crunch. Each bar is packed with 30 grams of protein consisting of whey isolate, whey concentrate, and milk protein isolate. The abundance of whey makes it a great post-workout snack. It also contains 31 grams of sugar, however 27 grams are of the sugar alcohol variety which have little effect on your blood sugar. Both bars are “Carb Conscious” according to their labels. These bars are also packed with the full array of multivitamins you get from most protein bars.

Guys, if you’ve never tasted a Supreme Protein bar it’s almost like eating a candy bar. In fact, it’s better than most candy bars. If you didn’t know any better you wouldn’t have a clue you were eating a protein bar. The chocolate and caramel actually taste like chocolate and caramel.

I think Supreme has set a new standard in protein bars. I don’t think I’ll ever have to try another nasty one for the rest of my life.

Rating: 5.0/5

Serving Size: 1 bar, Calories: 360 Total Fat: 16 g, Saturated Fat: 5 g, Cholesterol: 20 mg, Total Carbohydrates: 34 g, Dietary Fiber: 1 g, Protein: 30 g

Okay, so you’ve consumed as much chicken or turkey as you can but you’re still short of your daily protein goal. For some people it’s the equivalent of their body weight for others it’s 1.5 times their body weight.  Some people even aim for 2 or 3 times their weight. Whatever it is, you need some alternative protein sources other than meat alone. Here’s the top 10 sources of protein minus meat:

1. Whey Protein / Meal Replacement shakes – These are the quickest, most convenient ways to get your extra protein. An average scoop of whey is 20 grams and an average MRP has about 35 grams.  Make sure you choose one with a low fat and sugar content.

2. Cottage cheese – It’s very high in whey protein — which makes it a great post-workout snack. It can be very plain so spice it up a bit by mixing in some pieces of your favorite fresh fruit.

3. Mixed nuts – They are packed with good mono and poly unsaturated fats and protein to boot. Grab a handful before and/or after a workout. Or just have some as a snack in between meals.

4. Protein bars – Another convenient way to get your protein. However, not all protein bars are created equal. Do some experimenting and find one you can stand (and one that doesn’t have high fructose corn syrup). Most bars have between 25 – 30 grams of protein.

5. Peanut / Almond butter – Peanut butter and almond butter are great ways to get extra protein. Spread some on whole wheat bread for a great snack or pre-workout energy boost.

6. Edamame – Most people wonder what this is but you’ve probably had some if you’ve eaten an Asian dish. They’re the little green pods with the beans inside. They’re packed with soy protein and taste great. You can buy them frozen at your grocery store.

7. Yogurt – A good source of whey protein — look for ones without the added sugar and mix in some pieces of fresh fruit. Stonyfield Farms is a good brand that also contains the good bacteria for intestinal health.

8. Egg whites – One of the best sources of protein due to the high amino acid content. Liven them up by adding diced veggies to make an omelet.

9.  Lentil beans – These beans contain high amounts of protein but make sure to cook them long enough. Most beans are not easily assimilated within the body so the protein may not get absorbed. Overcook them if necessary and choose the smaller size beans.

10. Milk – A cup of skim milk contains an average of 9 grams of protein. Use it to make your whey shakes or drink it by itself for a post-workout snack.

Labrada’s newest entry into their lineup of protein bars is a disappointing one from a flavor standpoint, but solid when it comes to muscle building ingredients.

I was really expecting a lot more in terms of taste from this bar because it is Labrada and it packs pecans, caramel, chocolate, and nougat. However, it was the latter nougat that was least appetizing. It leaves you with a bitter aftertaste that overpowers the rest of the bar. The sugar-free caramel is good as is the chocolate, although I would’ve liked to see more pecans.

With that said, you can’t really argue with the nutritional value. This bar contains 30 grams of Labrada’s standard LeanPro Protein Blend, consisting of whey protein isolate, soy protein isolate, and milk protein. It also contains 350 calories, a little on the high end for bars of this type, but not too crazy. The bar also has 10 grams of fat. For those reasons, it makes a great post-workout bar or snack in between meals.

This is not one of Labrada’s best tasting bars, but it isn’t exactly battery acid either. It’s still packed with muscle building nutrients and only 10 grams of insulin-impacing carbohydrates.

Rating: 3.0/5

Serving Size: 1 bar, Calories: 350 Total Fat: 10 g, Saturated Fat: 6 g, Cholesterol: 0 mg, Total Carbohydrates: 35 g, Dietary Fiber: 3 g, Protein: 30 g

Met-Rx has really cornered the market when it comes to meal replacement and protein bars. They ususally have the best tasting products and these bars are no exception. The Big 100 Colossal Meal Replacement Bars come in four flavors (Super Cookie Crunch, Crispy Apple Pie, Peanut Butter Caramel Crunch, and the brand new Peanut Butter Pretzel). You could probably pick anyone of them out of a hat because they all taste great.

Depending on the flavor each bar has 31 or 32 grams of protein via Met-Rx’s exclusive Metamyosn protein blend consisting of whey isolate, whey concentrate, milk protein, egg whites, and L-Glutamine. They also contain between 10 and 40 percent of the recommended daily value of selected vitamins and minerals.

Let it be known that this is a true “meal” bar packing 410 or 420 calories per serving. People looking to gain lean muscle mass can replace a meal with one of these bars. Those looking to bulk up and make serious gains may want to combine this bar with their meal or use it as a snack between meals.  The only drawback to this bar is that the four flavors average 14 grams of fat per bar and 25 grams of sugar. Now, if you’re consuming a well-balanced diet then it shouldn’t be a problem. However, if you’re already consuming enough fat then you may want to look elsewhere.

Overall you’re probably not going to find a better tasting bar on the market today that packs this much quality protein.

Rating: 4.5 / 5

Serving Size: (Super Cookie Crunch flavor) 1 bar, Calories: 410, Total Fat: 14 g, Saturated Fat: 8 g, Cholesterol: 5 mg, Total Carbohydrates: 43 g, Dietary Fiber: 3 g, Protein: 32 g

Ian Lee at AskMen.com outlines 10 simple rules for putting on muscle mass. He stresses the importance of using free weights as opposed to machines and experimenting with different exercises and combinations.

Some people want to make bodybuilding into rocket science when it’s really just plain science. The main factor in any weightlifting regimine is variation. If you can “keep things interesting” for your muscles so to speak then you’re going to see growth.

Always change your routines up to shock your muscles so they never get comfortable with any single exercise. That’s when you’ll experience the most growth.