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In the quest to attain a Greek god-like physique, you need to workout, rest, and eat! In this video men’s style, grooming, fitness and lifestyle expert, Aaron Marino of IAmAlphaM, AaronMarino, Pete & Pedro and Fashion Anchor says that all calories are not created equal with the quest for muscle mass. These are Alpha’s opinion. What is your favorite body building food?
Foods to Build Mass
1. Eggs – best bang for your buck. They’re affordable, great snack, and all 9 essential amino acids.
2. Lean beef – one of the best foods to put on serious quality size
3. Chicken breast – protein-packed option and a medium breast is the perfect portion
4. Cottage cheese – low fat or no-fat is super easy to grab. It’s casein protein, a slow digesting protein. The downsides are the dairy and sodium
5. Fish – cod, salmon, and tilapia are Alpha’s favorites.
6. Avocado – you need the fats for body functions
7. High quality protein powder
8. Oatmeal – low on glycemic index, keeps you feel, and high in fiber
9. Sweet potato – one of Alpha’s all time favorite foods, lower glycemic index than white potato
10. Whole grains – brown rice, quinoa, wheat berries
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One of the things that I get asked a lot is simply this, “Is protein better from a powder or from a meat.” Well, in this video, I dive into some pretty intricate detail as to what the best and worst protein sources are in the food market!
Protein | Best and Worst Protein Sources – Thomas DeLauer
Stay tuned and learn which foods you should avoid, but which ones you should eat more of when it comes to tapping into the best possible result.
It’s so much more than just grabbing chicken at the store or even buying a protein powder, you really want to make sure that you’re focusing on quality over quantity when it comes to your protein sources and I will break it all down for you here.
No more casein protein that clogs you up, no more beef proteins that are amino spiked. I am talking about real food 🙂
In this video, we listed the top 5 best protein powders available in the market in 2018. I made this list based on my personal opinion, and i tried to list them based on their price, quality, effectiveness and more.
Since summer is approaching, I’ve had a lot of people sending me messages for making a video about protein powders, so I decided to dedicate today’s upload to protein powders. Protein Powders can be really helpful if you want to gain muscle and lose fat because they can help you with your nutrition and balancing your diet.
Thank you for watching guys, i hope you liked this video. If this video helped you, please make sure to leave a like and subscribe to my channel to see more videos like this in the future, and if you have any questions related to them, please leave a comment down below and i will get back to you as soon as i can!
Before you use any of these protein powders, please make sure you check with your doctors if you have any allergies with them because some people can have side effects from using protein powders.
– Disclaimer
Some of the footage used in this video is not original content produced by 10BestOnes. Portions of stock footage of products was gathered from multiple sources including, manufactures, fellow creators and various other sources. If something belongs to you, and you want it to be removed, please do not hesitate to contact us at 10bestones[at]gmail.com Video Rating: / 5
Despite protein powder (or “protein shakes”) being by far the most widely consumed supplement within the fitness industry, most people are lost when it comes to how to choose the best type of protein and even moreso when it comes to how to best use protein powder to build muscle. In this video, I’ll cover everything you need to know about protein.
First off, let’s discuss the best type of protein. Although there’s several types of protein out there (whey protein, casein protein, plant-based protein, egg protein, hemp protein, vegan protein, pea protein, etc.) research shows that whey protein and casein protein are the two best options in terms of essential amino acid content and elevating protein synthesis. Whey is a fast-digesting protein whereas Casein is a slow-digesting protein. Research shows that Whey protein powder is superior to Casein protein powder and also has a slightly higher leucine content, so I’d stick with Whey – and more specifically, I’d stick with Whey isolate protein since it’s the purest form of Whey protein and contains the least lactose (if that’s an issue for you). However, as you’ll see, Casein does have a special application as well which you might want to consider. As for plant-based protein powders, although they spike protein synthesis to a smaller degree as animal-based protein powders do, this can be mitigated by ingesting a greater amount of plant protein powder and/or ensuring you get enough essential amino acids through your diet.
Next, when it comes to when to take it, most people think you have to take your protein shake immediately post-workout. But, research shows that it depends on whether or not you’re in a fed or fasted state. If you’ve had protein prior to your workout, a post-workout protein shake isn’t necessary and you can take it at anytime. Whereas if you worked out fasted, having it immediately post-workout is ideal. And if you haven’t eaten before the gym yet, then research suggests taking your Whey protein shake before your workout is the better option when compared to after.
As for how much to take, sticking to around 20-25g is enough to maximize protein synthesis – with 40g eliciting a slightly higher response. And as for how often to take it, you can take it daily (workout or not) to help you reach you goal daily protein intake.
Lastly, when it comes to what to take it with, although co-ingestion of protein powder with carbs and/or fats does slow down digestion, it does not affect protein synthesis rates. Thus meaning you can take it with whatever you’d prefer. With that being said, taking your protein powder with dairy milk when bulking and taking it with almond milk or water when cutting is a good option to help you easily increase/decrease your calorie intake.
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Whey and casein best:
https://www.ncbi.nlm.nih.gov/pubmed/25644344
https://www.ncbi.nlm.nih.gov/pubmed/26224750
Whey beats casein:
https://www.ncbi.nlm.nih.gov/pubmed/25757896
Plant protein:
https://www.ncbi.nlm.nih.gov/pubmed/26224750
https://www.ncbi.nlm.nih.gov/pubmed/27440260
When to take it:
https://jissn.biomedcentral.com/track/pdf/10.1186/1550-2783-10-5?site=jissn.biomedcentral.com
https://www.ncbi.nlm.nih.gov/pubmed/26764320
https://www.ncbi.nlm.nih.gov/pubmed/11440894
Casein before bed:
https://www.ncbi.nlm.nih.gov/pubmed/27916799 https://www.ncbi.nlm.nih.gov/pubmed/22330017 https://www.ncbi.nlm.nih.gov/pubmed/25926415
20-25g protein:
https://www.ncbi.nlm.nih.gov/pubmed/26388782?dopt=Citation https://www.ncbi.nlm.nih.gov/pubmed/24257722
40 vs 20g protein:
https://www.ncbi.nlm.nih.gov/pubmed/27511985
What to take it with:
https://www.ncbi.nlm.nih.gov/pubmed/24628553
https://www.ncbi.nlm.nih.gov/pubmed/17609259
