This is a thread ive been working on for about 3 weeks now. I've gathered all information from bodybuilding.com, and various magazines (Flex, MuscleMag, etc.). So Enjoy !
There are several types of protein supplements: whey protein, casein protein, protein blends, egg protein, and soy protein. With all the different brands and varieties out there, it gets pretty confusing. Luckily, we got articles on all of the on the site here somewhere. ;-)
Whey protein is the staple supplement of bodybuilding. Whey is one of the best proteins with a PDCAA score of 1.14, and a biological value of 100. Being a very fast absorbing protein, whey is the choice supplement for immediate use right after workouts.
Besides its many benefits for bodybuilding, many studies have show many health benefits of using whey protein:
"A growing number of studies has found whey may potentially reduce cancer rates, combat HIV, improve immunity, reduce stress and lower cortisol, increase brain serotonin levels, improve liver function in those suffering from certain forms of hepatitis, reduce blood pressure, and improve performance, to name a few of its potential medical- and sports-related applications. Whey also has an exceptionally high biological value rating and an exceptionally high Branch Chain Amino Acid (BCAA) content." - Will brink (The Whey It Is)
Creatine is another staple of bodybuilders, but like with various supplements, some users blindly use it without really understanding what creatine really is, or how it really works. Which is why I get questions such as "will creatine make me fat?", or "will creatine cause my balls to shrink?", or "will creatine stunt my growth?".
The answer is "NO" to all of above.
First of all, creatine has no nutritional value, so there's no way it can make you fat, and it won't do anything for you, if you don't have a good diet and workout program in place to begin with. Creatine helps by increasing the amount of ATP available in your body - ATP (adenosine triphosphate) is the fuel for your muscle contractions.
The ATP releases a phosphate molecule to become a diphosphate (ADP), thus supplying energy for your muscle contractions. Creatine then gives one of its phosphate to the ADP making it an ATP again - so by supplementing creatine, you increase your body's ability to generate ATP, which is what gives the extra energy and endurance many creatine users experience.
There are pure creatine Monohydrate powders, usually quite cheap nowadays, and then there are creatine formulas like celltech, V12, phosphagen etc... During my bulking cycles, I like to use cell tech creatine... Well, not the real store bought one, which is just a little rich for my blood, so I make my own homemade celltech, which has worked excellent, and also tastes fantastic!
What is cell tech? It's a "creatine delivery system" - its creatine monohydrate mixed in with a lot of dextrose, in a ratio of 5g creatine to 35g of dextrose. (Dextrose is a simple carb). I'm not going into details about this, since I have 2 other articles covering this.
L-Glutamine - Amino Acid
Glutamine is the other "regular" supplement in my stacks. L-glutamine is the most abundant amino acid in your muscles, consisting of over 61% of your skeletal muscle, and it is also the primary nitrogen transporter. Glutamine has many benefits:
Help improve recovery
Increase growth hormone output
Help boost the immune system
Replenish declining glutamine levels from workouts
Prevent muscle catabolism
Cell Tech Taste Review
A quick little blurb about Cell Tech's taste - it comes in 4 flavors, orange, grape, fruit punch, and lemon lime. I like orange, so that's the one I tried, and the taste is actually really good! For those of you that really care about taste, you should enjoy Cell Tech taste. Most other people who's taken Cell Tech also enjoys the taste. Now on with the good stuff.
MuscleTech Cell Tech Ingredients
MuscleTech did put alotta thought into Cell Tech, and its mix of ingredients. CellTech isn't like the pure creatine monohydrate powders, but a mix of a lotta stuff that actually works synergistically together to boost creatine absorption - I'll get into details about this later.
Here's a list of Cell Tech ingredients:
Serving Size: (two scoops) 98.5g
Each serving provides:
Creatine Monohydrate: 10g
Lipoic Acid: 200mg
Total Fat: 0g
Total Carbohydrates: 75g
Vitamin C: 250mg
Ingredients: Pharmaceutical-grade Dextrose, HPLC-tested Pure Creatine Monohydrate, Taurine, Natural & artificial flavors, Malic acid, Red beet powder, Dipotassium phosphate Disodium phosphate, Magnesium phosphate, Ascorbic acid, Lipoic acid, FD&C Blue #2, Chromium picolinate.
With all things put aside, the major ingredients in Cell Tech are the 10g of creatine monohydrate, 75g of dextrose (carbs), and chromium picolinate, and it comes with 300 calories per serving. You'll see in the next section how this mix helps creatine absorption.
Protein is an essential nutrients, since your body can't make its own, so you have to get it from the foods you eat everyday. Almost anyone half serious about bodybuilding will know that proteins are an essential nutrient that you must get enough everyday to support new muscle growth, and you can get proteins from foods such as all types of meats, nuts, dairy products, vegetables, supplements and more.
A protein is made up of a number of amino acids. There are 20 or so different amino acids that make up a protein - 8 of them are essential (meaning your body can't make them), and the rest are non-essential, meaning your body can make them from the other essential aminos.
Ever hear the term "peptides" and wonder what the heck they are in protein terminology? It's really simple. Link a few aminos together, and that makes a peptide, and link a bunch of peptides together, you have a protein!
Boneless, Skinless Chicken Breast
Tuna (water packed)
Fish (salmon, seabass, halibut, sushi, mahi mahi, Orange roughi, tilapia, Sardines)
Extra Lean Ground Beef or Ground Round (92-96%)
Protein Powder (Whey, Casein, Soy, Egg)
Low or Non-Fat Cottage cheese, Ricotta
Low fat or Non fat Yogurt
Ribeye Steaks or Roast
Top Round Steaks or Roast (stew meat, London broil, Stir fry)
Top Sirloin (Sirloin Top Butt)
Beef Tenderloin (filet mignon)
Top Loin (NY Strip Steak)
Flank Steak (Stir Fry, Fajitas)
Eye of Round (Cube meat, Stew meat, Bottom Round)
Ground Turkey, Turkey Breast slices or cutlets (*no deli or sandwich meats)
Everyone seems to hate carbs these days - thanks to Atkin's, low carb diet craze, and the media - everyone's jumping on the bandwagon of following low carb diets. Which is rather ridiculous if you ask me. Your body is made to operated on and burn carbs as the main fuel. On an Atkin's diet, you eat almost no carbs, and as much fats and proteins as you want...
-Bad Idea !
COMPLEX CARBS (nothing enriched, bleached or processed):
Oatmeal (Old fashioned, Quick oats, Irish steal cut)
Sweet Potatoes, Yams
Beans (Black eyed, Pinto, Red, Kidney, Black)
Oat Bran Cereal, Grape nuts, Rye cereal, Multi grain hot cereal
Farin (Cream of wheat)
Whole Wheat frozen Bagels, Pitas
Whole wheat or Spinach Pasta, Whey Pasta
Rice (Brown, white, jasmin, basmiti, arborio, wild)
Potatoes (red, white, baking)
The sound of the word "fats" scares many people, but in all honesty, not all fats are "bad", and fats play an essential role in our regular diet, and in keeping a balanced nutrition plan. There are different types of fats, and not all fats are bad for you.
Saturated fat (bad fat)
Fatty acids are made up of chains of carbon atoms, and when the carbon atoms have no free bonds to link with other atoms, the fat is saturated.
Fat fact - saturated fats are the 'BAD' type of fat. The body has a tough time process saturated fats, and stores it as fat. Saturated fats raise cholesterol levels, which increases the chance of heart attacks. Reduce saturated fats in your diet is the first fat solution towards a healthier diet.
Saturated fat mainly come from meat sources, but some are found in vegetable products: i.e. palm and coconut oil.
Polyunsaturated fat (good fats)
Usually liquid at room temperature, polyunsaturated fat comes in two types: omega 6 and omega 3. Omega 6 type comes mainly from vegetables, and omega 3 come from oily fish. Polyunsaturated fat actually help reduce the level of cholesterol! So a small consumption is important for good health.
Monounsaturated fat (good fats)
This type of fat mainly comes from veggies. For example, they can be found in olive oil and almond oil. Monounsaturated fat is also thought to help reduce cholesterol levels.
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