would whey protein allow me to do this?!


Question: Would whey protein allow me to do this?
i am 19 (20 next month)

i am 6'2 and only weigh 152 pounds.

i want to gain 30 pounds of muscle and am thinking of using whey protein as a supplement to help me do this.

the only thing i want to know is, how effective is whey protein? will it help me do this?

Answers:

Click Master, you need to read the whole article, including the conclusion before even going off on rants.
First of all: No, whey protein by itself will not help you gain 30 pounds of muscle. You need a good workout to go with it. Secondly, if no steroids are involved, gaining 30 pounds of lean muscle will take a lot of time. Thirdly: Whey Protein is meant to be used as a fast absorbing protein source. Unlike Casein Protein which is used by the body over a period of hours, whey protein is quickly absorbed. Because of this, Whey Protein is used as a post-workout supplement. 40-45 minutes after your workout, to be exact. Fourth: The article ClickMaster placed states the following:

"Across groups, FFM increased during 10 wk of strength training. Although there was no statistically significant time x group interaction for FFM, there was a trend toward a greater increase in FFM for the supplement group (+3.4 kg) compared with the control group (+1.5 kg; P = 0.077).

CONCLUSIONS: Consumption of a recovery drink after strength training workouts did not promote greater gains in FFM compared with consumption of a carbohydrate-only drink; however, a trend toward a greater increase in FFM in the supplement group suggests the need for longer-term studies. Performance variables such as muscle strength and endurance and anaerobic performance were not improved when compared with the carbohydrate-only group."

The article states that there IS a trend in greater FFM (Fat Free Muscle) as compared to the control/placebo group. How far was the trend (3.4 kg in the supplement group vs 1.5kg in the control group). What this means is that supplements are actually working.

Another thing ClickMaster severely forgot to mention was this: That although the USDA and NIH recommends you eat some 50-60 grams of protein, he forgot to mention that this is only for people who a) consumes 2000-2500 calories per day b) who want to MAINTAIN their fat/muscle levels as IS
That's what happens when you don't research properly.
Body builders do NOT eat 2000-2500 calories per day, because they burn off too many calories to simply eat this amount. In fact, 2000-2500 calories per day is not enough to keep the body properly fed in subjects who are in extreme activities. For instance: Tribes in Alaska and in other freezing countries can burn as much as 6000 calories per day; so how can eating 2000-2500 calories per day be sufficient? That's what I call ridiculous.
Fact is:
If you want to gain 30 pounds of muscle, you have to first eat correctly. In the gym alone, you might burn off 400-500 calories. You need to be constantly eating small meals (5-6 meals) to avoid reducing your metabolism, and to keep you in what fitness experts and physiologists call an "anabolic state". Secondly, to build more muscle ( or at least increase the size of these muscles, as 'creating muscle' is sometimes incorrectly used-although there are instances of true muscle creation, but small really) you need to take in adequate amounts of protein. Proteins are basically the building blocks of muscle (muscle has myosin and actin).

The amount consumed depends on what you want. For increases in muscle size, fitness experts (yes, including Doctors and Phd's) recommend eating 1.0-1.5 grams of protein per pound of lean muscle mass on you. So, let's say you do weigh 152 pounds, then eating approximately 152-227 grams of protein per day is sufficient. Do not follow those NIH advisories that state that 50 grams of protein is enough. Again, that number assumes you will eat only 2000-2500 calories per day and that you are moderately active, rather than extremely active-which you will be once you hit the gym.

Research every single supplement. Scrutinize hype from fact.

I will give you more scientific facts from the same pubmed page ClickMaster picked off in order to give one-sided results:
http://www.ncbi.nlm.nih.gov/pubmed/20975… states:
"Bench-press performance increased significantly from Week 1 to Week 8 in the WPL group, whereas the increase in the P group was not significant." (WPL stands for Whey Protein and Leucine Supplementation Group while P stands for the placebo group).

What didn't change was the increases in chin-ups, crunches and other core and cardio exercises.
But in the end, they stated: "The authors conclude that supplementing with whey protein and leucine may provide an advantage to people whose performance benefits from increased upper body strength and/or lean body mass."

In fact, in elderly people:
"In conclusion, WY ingestion improves skeletal muscle protein accrual through mechanisms that are beyond those attributed to its EAA content."-Where WY refers to Whey Protein, and EAA refers to Essential Amino Acids...you can read it here: http://www.ncbi.nlm.nih.gov/pubmed/19083…

Best of luck to you!

http://www.ehow.com/about_6169967_protei…

http://www.ncbi.nlm.nih.gov/pubmed/21222…
"However, BCAA supplementation reduced the loss of myofibrillar proteins and RNA, attenuated the increases in 4E-BP1, and partially preserved cyclin D1, mTOR and ERK1 proteins"
http://www.ncbi.nlm.nih.gov/pubmed/20975… summarized this one for you.

What's my other SOURCE?
B.S. in Biology
M.S. in Biotechnology
And halfway through my doctorate's in Pharmacy



Yes that's possible. Protein is needed for proper muscle growth and recovery, the more you ingest daily the better. Whey protein is best used after a workout, as that is when your body needs it the most. Whey is the quickest digesting protein which is why it's your best bet post workout.

Hit the gym, lift heavy, and eat about 1g of protein per lb of bodyweight.



Whey protein is very effective for gaining muscle.Drink one shake immediately after you wake up.As well as one shake one hour before workout and one shake immediately after your workout.
Do not forget to eat good protein from other sources And most important consume healthy Fats(MUFA) and complex carbohydrates.Also Adequate Rest between workouts is very important.



Dude i wish I had your your E mail address I would show you photos un believable not so much weight as muscle well distributed



Eat whey protein and regular protein.



Here's what you need to know about protein shakes.

The most popular protein supplements are no more than milk with the nutrition extracted leaving the whey which is then sold for several times the amount you would pay for dehydrated milk. The result is you get less nutrition and spend more money. How does that make sense?

Your body does not store protein as it does fat. It makes the protein it needs when it needs it. And, if you're building muscle, it needs it over the entire recovery time between workouts and not just before or just after working out. That makes the idea of dumping a bunch of protein into your system at one time senseless.

Most people grossly overestimate the amount of protein they need. Here's how much you need according to the NIH. --> http://www.cdc.gov/nutrition/everyone/ba… . Most people in the developed world get that amount of protein in their daily diet because it amounts to no more than a glass of milk, some beans, and a piece of meat. Excess protein is just wasted and most will be excreted by the body.

Protein supplements are also bad for diets because they are not whole food, have almost no fiber, still contribute calories, but cannot provide the satisfaction and appetite suppression of a natural digestive process. Protein has the same number of calories per gram as carbs (sugars & starches).

Here's why protein shakes should be avoided:

? They are not carefully controlled by the FDA as are foods and drugs.
? They may have harmful or undesirable side effects.
? May contain metabolically or biologically unavailable proteins because of processing.
? Will probably provide more protein than you need with the rest going to waste.
? Provide you with extra and unnecessary calories.
? May contain junk food ingredients to make them tasty.
? Possibly provide you unwanted contaminants or toxins. FDA does not require testing.
? Are overpriced and waste money.
? Can ruin a fat loss diet.
? Replaces what you really need - good food!

The secret to building muscle, burning fat, and eating healthy is very simply to eat the correct and optimal amount of whole and varied foods as recommended by the US National Institute of Health. Now here are some references from the experts.

Here is what the US National Institute of Health warns about supplements. "Always check with your health care provider before taking a supplement, especially when combining or substituting them with other foods or medicine."
Ref: http://ods.od.nih.gov/Health_Information…

Here’s a white paper which debunks the myth of the protein supplement. Note the following excerpt...“At present there is no evidence to suggest that supplements are required for optimal muscle growth or strength gain.”
Ref: http://www.ncbi.nlm.nih.gov/pubmed/15212…

Here's one more study to read. Note the excerpt..."Consumption of a recovery drink (whey protein, amino acids, creatine, and carbohydrate) after strength training workouts did not promote greater gains in FFM (Fat free muscle) compared with consumption of a carbohydrate-only drink.”
Ref: http://www.ncbi.nlm.nih.gov/pubmed/15105…

Here’s another from Live Science. Note the excerpt…“Medical researchers have advised against protein supplements for years for the average person. But many sports trainers continue to push them on amateur athletes simply because they don't know any better.”
Ref: http://www.livescience.com/health/protei…

Here's what Consumer Reports had to say..."But our investigation, including tests at an outside laboratory of 15 protein drinks, a review of government documents, and interviews with health and fitness experts and consumers, found most people already get enough protein, and there are far better and cheaper ways to add more if it's needed. Some protein drinks can even pose health risks, including exposure to potentially harmful heavy metals, if consumed frequently. All drinks in our tests had at least one sample containing one or more of the following contaminants: arsenic, cadmium, lead, and mercury. Those metals can have toxic effects on several organs in the body."
Ref: http://www.consumerreports.org/cro/magaz…

Check out this video --> http://www.youtube.com/watch?v=d4_UY_kIP…

and read this article --> http://www.enerex.ca/en/articles/say-no-…

Good luck and good health.

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