The Secret Factor for Growth. We all know that protein is important when it comes to gaining muscle. After all, muscle fibres are made up of a mixture of essential and non-essential amino acids. To repair and build muscle, we need to eat quality protein. Ideally, every few hours or so. Focusing on essential amino acid rich protein high biological value is important.
Research is indicating that the body can recycle non-essential amino acids quite well and synthesize them in order to create new muscle 1. This should put the protein quality focus on essential amino acids. So strap yourself in folks, because there are some secrets to expose here They train long and hard, lift heavy and eat protein all day long.
Yet still, their bodyweight remains virtually unchanged, much to their frustration. Do the laws of physics not apply to these rare souls? Anyone who has some weight lifting experience behind their belt has probably already picked up on an issue or two with this scenario. When nothing seems to be helping you make your way to that state of glorious muscle growth, you might want to have a long hard think about your carbohydrate and overall calorie intake.
What makes it even more easy to forget from a purely nutrition medicine point of view, is that carbohydrates aren't considered an essential nutrient excluding fibre.
When it comes to dietary fats, there are 2 essential fatty acids in the omega 3 and 6 family, while protein provides the 9 essential amino acids. In addition, fats and proteins offer a range of conditionally-essential nutrients, like as eicosapentaenoic acid EPA and tyrosine.
But when it comes to carbohydrates, the Australian Government have not set minimum or maximum recommendations, like they do for every other nutrient, including protein, fats, fibre, water, vitamins and minerals.
This does not necessarily mean that carbohydrates are not beneficial for you. And for the majority, this means low glycemic index carbohydrates that also provide fibre and plenty of other micronutrients and phytochemicals 2. For instance, black rice has a low glycemic index of 42 or so, and contains plenty of fibre and a group of special antioxidants called proanthocyanidins. This makes it practically a superfood and a great substitute for white rice.
There has been loads of excitement surrounding leucine and its ability to trigger mammalian target of rapamycin mTOR. And with mTOR activation we have protein synthesis, just what we need to repair and build muscle in response to regular exercise. There are two other easily manipulated factors that trigger mTOR. These are insulin and ATP status 3. Insulin, triggered by carbohydrate intake, stimulates mTOR. Based in this, keeping your carbohydrate intake steady and optimal , as well as your overall energy intake, prevents any unwanted drops in mTOR activation, so that muscle growth can keep moving forward.
Insulin is believed to be one of the most anabolic hormones in the human body. This is because it drives amino acids and glucose into muscle cells as well as vitamin C and activates mTOR. On top of this, ensuring your training sessions are short and sharp is an absolute must. Sometimes, turning off your mobile phone can help, and even telling your gym buddies that you'll catch up after the session finishes.
Training smart and with intensity yields much better results than long meandering sessions that involve social media posts and multiple trips to the mirror to check out your development. Serious Mass Nutrition Facts. Optimum Nutrition Serious Mass delivers a whopping grams of carbohydrates per serve, 21 grams of which are sugars. This carbohydrate content is delivered from maltodextrin and some naturally occurring lactose from the protein powders.
Maltodextrin is considered a high glycemic index carbohydrate. At 4 calories per gram, this massive hit of carbs adds to the energy content of the product, weighing in at 1, calories per serve for 2 heaped scoops. This is still bigger than most mass gains powders. Serious Mass certainly does provide a massive amount of calories and quality protein, which should be enough to satisfy just about anyone. The dairy proteins are obtained from Glanbia Nutritionals and the green pastures of Ireland.
Whey protein has an excellent bioavailability, containing a high level of essential amino acids with a high proportion of the branched chain amino acids 4. Pro Gainer has only 8 grams of fat in every serving, which is very low for a mass gainer the 1 mass gainer has 5 grams of fat per serving. Each shake provides ample supplemental protein , carbs , vitamins and minerals to build on the amount you're getting through a balanced diet of food. In addition to starch and sugar, a medium-sized banana contains 3 grams of fiber.
Everyone, including diabetics , should eat adequate amounts of dietary fiber due to its potential health benefits. If you have diabetes , you should limit egg consumption to three a week.
If you only eat egg whites, you can feel comfortable eating more. Be careful though, about what you eat with your eggs. One relatively harmless and healthy egg can be made a little less healthy if it's fried in butter or unhealthy cooking oil. Therefore, it's important to avoid the foods listed below.
Sugar-Sweetened Beverages. Sugary beverages are the worst drink choice for someone with diabetes. Trans Fats. White Bread, Pasta and Rice. Fruit-Flavored Yogurt. Sweetened Breakfast Cereals. Flavored Coffee Drinks. Honey, Agave Nectar and Maple Syrup. Dried Fruit. But in the U. Those guidelines also suggest that people with type 2 stick to less than four eggs per week. A diet high in magnesium is thought to offer protective benefits against the development of diabetes.
Peanuts are a good source of magnesium. Natural peanut butter and peanuts are also low glycemic index GI foods. This means that they have a lower effect on blood sugar levels. Myth: If you have diabetes , you should only eat small amounts of starchy foods, such as bread, potatoes and pasta.
Fact: Starchy foods can be part of a healthy meal plan, but portion size is key. Here are 18 of the best foods to help you gain weight or add muscle, the healthy way. Homemade Protein Smoothies.
In the case of Serious Mass by Optimum, a 12 pound container has 16 servings, which each contain calories. So that works out to 20, calories in total. For example, a serving for Optimum's Serious Mass is considered to be two heaping scoops grams. Of course I would not suggest eating such a boring diet since a little variety is sometimes greatly beneficial to a person's psychological health and well being.
That said, I am merely trying to prove the point that Optimum Nutrition delivers good value for the price. If you drink the shakes using milk or juice and also fruit, even more calories will be present. Of course, you do not use to use a full serving for every shake, nor do you need to consume the recommended three servings per day.
If you were to do so, your entire 12 pound tub of Serious Mass would not even last you a week. While I have great respect for Optimum Nutrition, every company wants you to consume their products, so it doesn't surprise me that they recommend so many daily shakes.
Ultimately, it is your choice how many Serious Mass shakes you consume each day and how large each shake is. It is always important to look at the ingredients for each supplement in order to determine whether or not you would like to include it in your diet. For those who are health conscious no doubt the majority of fitness enthusiasts you will want to be mindful of artificial flavoring and other chemical fillers present in protein and weight gain powders. Here is a listing of the ingredients in Optimum's Serious Mass, aside from the general nutrients protein , carbohydrates , fat , and vitamins and minerals :.
These are some of the items which I look for even more than the basic caloric breakdown of protein, carbs, and fat. There is no aspartame in Serious Mass, which is very important to me, but I find it somewhat annoying to have to individually research each and every chemical they list above, and I hope that supplement manufacturer's and especially a company as premium level as Optimum would be cognizant of the fact that people in general, and health enthusiasts in particular, do not wish to consume supplements loaded with harmful chemicals, or chemicals where very little research is available for.
It is an ingredient of approximately 6, consumer foods and beverages sold worldwide. It is commonly used in diet soft drinks, and is often provided as a table condiment. I cannot speak for the list of other ingredients above and I am currently in the process of seeking peer reviewed literature on their effects. I can hope that Optimum is as responsible as I believe they are, and since their products do not contain aspartame, I am pleased thus far with that knowledge.
Preparing my serious mass shakes as described above, they tasted great. They didn't seem like health food and were easy to drink, giving me the extra boost in calories I needed to make more gains.
I try to be moderate in what I do, and even while bulking, I maintain a relatively moderate intake of calories, and it was not hard to get those calories in with Serious Mass shakes which I found to be quite delicious.
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