Protein Supplement Review Report Card: Beyond The Basics!

Is your protein supplement primed to build you more muscle…or play you like a chump?
Which protein get’s an “A+” on the Muscle Nerd Report Card of supplements…and which need a tutor to make the grade!
The EXACT times you should take your protein supplements to gain more mass!

We all know that to build muscle, you need protein, right?

And unless you’re stuffing gifted enough to stuff down 10 cans of tuna a day, chances are you’ve figured out that supplementing with protein shakes is an easy way to get in some great quality protein to build muscle.

But WHICH protein should you be taking?

With so many options, it’s hard for the “Average Joe” to see through all the marketing smoke and mirrors and determine the best choice that will fit into their diet and meet their mass-building goals.

Well, look no further…class is in session and the “Muscle Nerd” has the podium! 

Make Your Own Supplements >> How would you like to create your own powerful sports supplements right in your own home with no “special knowledge” or expensive equipment?
It’s EASY…and you’ll save HUNDREDS!

3 Strange Super Foods to Gain Weight

by JEFF ANDERSON. Some foods work better than others for people who are trying or even struggling to increase muscle mass. These types of food could be called “super food” to gain weight. You need to achieve a calorie surplus in order to put on some pounds. However, you need to do it in a way that won’t add a lot of body fat or endanger your health. This is where these types of super food to gain weight come into the picture.

Walnuts offer a variety of benefits, including their amazing combination of healthy monounsaturated fats, phytosterols and the amino acid l-arginine. Because of this combination, walnuts provide increased calories and high levels of nitric oxide, a natural substance in the body that helps stimulate muscle recovery and growth. Walnuts even help in heart disease and cancer prevention because they cancel out the negative effects of the harmful saturated fats found in high-fat foods. If you’re eating this super food to gain weight, your target should be about 20 grams of walnuts daily.

Vitamin C is a powerful protector of the body’s levels of nitric oxide. Oranges contain a large amount of this vitamin, which helps keep the nitric oxide “bioavailable” so it can assist in building muscle mass. The effects of vitamin C work in combination with the walnuts added to your diet. If you eat an orange 30 to 45 minutes before your workout, it will help maintain your nitric oxide levels where they need to be while you’re training.

Although it contains a fair bit of sugar, most dried fruit is also loaded with fiber. It also includes high amounts of the vitamins and minerals that are required to stay healthy and build muscle. Dried fruit decreases the amount of body fat that is stored and is full of calories, meaning that it helps you achieve the calorie surplus you need to gain weight. Snack on dried fruit throughout the day, but be sure to also drink plenty of water to avoid dehydration. You should avoid commercial dried bananas that are full of fat and look for “unsulfured” dried fruit.

To gain weight, all you need to do is eat a lot of food. But to gain weight in a healthy way while increasing muscle mass, you should add these “super foods” to your diet. Also, if you want more scientifically advanced training for how to gain weight fast, then you must see the results from these “skinny guys” who used a unique 3-step “hardgainer workout” at www.HardgainerProjectX.com.

A FRUIT That Pumps Up Your Muscles With Nitric Oxide?

By Jeff Anderson. Those of us who eat 45lb iron plates for breakfast LIVE for that awesome "pumped up" feeling you get after an intense set of bicep curls, right?

That muscle "pump" is the result of a naturally occurring molecule, nitric oxide (abbreviated "NO"), that dilates blood vessels, increasing blood flow throughout your body.

Bottom line...

...the more nitric oxide you have in your body, the more of a "pump" you'll get from your curls, flyes, presses, etc.

(And yes...the "pump" DOES help increase muscle size as over time by promoting capillary expansion, increasing blood pathway size, and increasing nutrient update.)

So how can you increase your natural levels of nitric oxide for a better pump?

=====================================

How To Increase Nitric Oxide NATURALLY...

=====================================

Sure, nitric oxide supplements (NO2) have become all the rage in the supplement industry for nailing that "pump".

I even include my own personal "do-it-yourself" nitric oxide booster supplement in my "Homemade Supplement Secrets" book atwww.MakeYourOwnSupplements.com.

But here's an even EASIER way to naturally increase NO2 for more muscle gains...

About 30-45 minutes BEFORE your workout...

...eat an ORANGE!

Oranges are high in VITAMIN C which are a potent "protector" of nitric oxide levels in your body, thereby making more available during your workouts.

Then, in your post-workout protein shake, throw in ANOTHER orange (preferred) or pour in about 1 cup of natural orange juice.

This double shot of vitamin C will pack a powerful pump punch that will have you feeling good...and looking good!

=====================================

Here's My Favorite Post-Workout Smoothie...

=====================================

In a blender, combine:

=> 1 cup of fat free plain yogurt

=> 1/2 cup unsweetened vanilla soy milk

=> 1/4 cup raw honey

=> 1 whole orange or 1 cup natural orange juice

=> 5 frozen strawberries

=> 1/2 frozen banana

=> 2 Tbsp canola or flax oil

=> 2 scoops vanilla whey protein isolate powder

Blend...chug...BUILD! ;-)

How To Master Nutrient Timing For Faster Muscle Growth!

By Jeff Anderson. 

It's true that the grueling workout you've invested at the local "iron jungle" will stimulate your muscles to grow bigger and stronger. But ultimately it's your diet that will provide the "building blocks" for this new growth. 

However, there's more to a bodybuilder's diet than mountains of canned tuna and protein powder. Timing your meals just right will provide you with a competitive edge that will allow you to build muscle faster and help burn those extra layers of fat covering up your hard work. 

Here's how... 

Early Morning 

When you wake up, you're at the end of a 7-9 hour fast and your muscles are screaming for nutrition. Start off with a potent protein drink for fast absorption mixed with some complex carbs for fueling your day. 

(For my "top secret recipe" of the world's best mass building breakfast, check out my “top tip” at the end of this article!) 

1-2 Hours Before Your Workout 

You're about to send your muscles into the "combat zone" so shouldn't you provide them with the ammunition they need to "take the hill"? 

Load up on some complex carbs that will provide the long lasting fuel you'll need to power through your intense workout. Add a full dose of protein to provide a ready source of amino acids and give your muscles a head start on the growth process as you stress the muscle cells during your workout. 

Immediately After Your Workout 

You've used up the glycogen (stored carbohydrates) in your muscle cells as fuel for your workout and if you don't replenish them fast, you're bound to short circuit your growth. 

Within 45 minutes to an hour after your workout you need to down a high-glycemic, high protein drink while your body is primed for fast absorption. Take in between 75 - 100 grams of sugar and about 25% of your day's total protein requirement along with a healthy dose of monounsaturated fats to help stimulate testosterone production. 

This is actually a key time to really pack on mass so don't be afraid to get a little crazy here! In my "Optimum Anabolics" program (www.OptimumAnabolics.com), I actually include a potent post-workout regimen of around 200 grams of high glycemic carbs and 20-30 grams of health fats to kickstart a mass-building hormone release. It works!

Before Bed 

You're about to enter another long period of fasting at bedtime, but it's also a prime time for your body to repair and build muscle. The problem is that your metabolism slows way down when you sleep so a large meal before turning in has the potential to trigger fat storage. 

To provide the building blocks your body needs for growth while minimizing fat storage, eat a light meal consisting of slow-digesting protein and some easily digestible carbs. A bowl of cottage cheese with some fruit is ideal or mix a scoop of protein powder (one with casein in it is best) into some milk or water. Be sure to avoid high carbs and fat calories at this time. 

* * * TOP DIET TIP * * * 

Ok, it's time for my promised “Top Secret” Pre-Workout Power Potion Recipe that will give you everything you need to turbo-charge your workouts while providing a ready source of amino acids to avoid muscle loss and begin the growth process. 

Follow the directions on the next page and consume this mixture about 1-2 hours before your workout … 

The “Muscle Nerd's” Top Secret Pre-Workout Power Potion 

Ingredient 1: 1.5 cups Skim Milk 

Milk is probably one of the most overlooked supplements there is! It's loaded with both fast-digesting (whey) and slow-digesting (casein) proteins for a steady supply of amino acids...and it's been proven in research to be a powerful growth hormone releaser! 

Ingredient 2: ½ Frozen "Slightly Green" Banana 

Ripe bananas have more sugar content than bananas that are still slightly green and will result in more of a quick "sugar rush" instead of supplying long term energy to power through your workout. Grab a bunch of "slightly green" bananas at your local supermarket, peel them all, and place them in a plastic bag in your freezer to break up and add to your protein blender drinks as desired. 

Ingredient 3: 2 Tbsp Natural Peanut Butter 

"Natural" peanut butter ( NOT the commercial hydrogenated garbage!) is loaded with mono-unsaturated fats…perfect for helping you raise your body's testosterone levels for increased muscle mass and rapid fat burning. Look for a product that ONLY lists " Peanuts " and " Salt " on the list of ingredients. 

Ingredient 4: ½ Cup Raw Oat Bran or Uncooked Oatmeal 

Raw oat bran, like oatmeal, is a complex carbohydrate that is ideal for supplying tons of sustained energy for your workouts… AND the rest of the day. 

Its finer texture makes is a better option for blender drinks, but if you only have access to oatmeal, make sure you put the dry oatmeal alone in the blender first and give it a few seconds on "high" to break it up a bit more. 

Ingredient 5: ½ Scoop Vanilla Whey Protein 

In addition to the casein protein from the milk, whey protein will provide you with additional, ready-to-deliver amino acids that will provide your muscles with a "jump start" on the recovery process. 

Vanilla flavored powder seems to go best with this drink but chocolate flavored is another great option! 

Directions: Ok…this is pretty self-explanatory, but here goes… 

Add the first 4 ingredients in the order listed and blend on "High" for about 15 seconds. While it's still blending, open the top and add the protein powder . Blend for another 5 seconds…stop… drink…wipe the "smoothie mustache" off your face...and enjoy your workout!

Research On Sex, Testosterone...And MUSCLE!

By The Muscle Nerd, Jeff Anderson. 

Obviously everyone who's ever stuck a barbell in their hand realizes the power that NATURALLY increasing your body's production of Testosterone and Growth Hormone (GH) is where it's at!

And here's a question I've been asked so many times, I've simply stopped counting...

"Does SEX actually LOWER testosterone...and your ability to build muscle?"

I mean we all know that raising your "T" levels can DRAMATICALLY increase your libido as well as pack on layers of thick new muscle, right?

So is your "love life" holding you back from some KILLER gains in the gym?

I mean, what about the "old school" BOXING rule of not having sex the night before your fight?

Was it because it took the "lion" out of the fighter? Made him WEAKER?

Actually, this was a question I recently took head on.

But I gotta tell you...it wasn't EASY finding an answer!

After tracking down several endocrinologists and urologists, all of them just shrugged their shoulders and told me they “didn’t know the answer”. Damn! 

You’d think guys who are supposed to be experts in healing erectile dysfunction and low testosterone levels would have at least a CLUE about this, right?

So I dug deeper ... and called up a friend of his who is a a world-renowned researcher in hormone replacement therapy.

After a long discussion, here's what we came up with...

YES! Sex CAN reduce your testosterone levels AND your muscle gains! 

I'll explain WHY in a second, but here's what's MOST important...

I'm ALSO going to give you the "secret" to not giving up your love life in order to have MORE MUSCLE!

Ok, follow along...

Testosterone is a VERY important hormone for gaining muscle. 

We've established that.

Well in order for your body to optimize output, you MUST have enough of the mineral ZINC in your body.

Zinc is an essential nutrient for your internal “T-Factory” and your body uses it up very rapidly but doesn’t store very much in reserve.

Therefore, zinc must be replenished DAILY, but ... our diets these days are naturally DEVOID of zinc due to our poor choices AND the degradation of our food supply from poor farming methods (don’t get me started!).

But here’s the kicker...

We men also lose zinc during SEX!

In fact, We lose up to 1mg of zinc for each “happy ending” we have...and even MORE while sweating (so sweaty sex is basically a “zinc SLAYER”! ;-)

Ok, so if you’ve been following along...

Sweaty Sex = Zinc Deficiency = Low Testosterone Levels = Less Muscle

Ok, now the solution (and NO...the answer is NOT to stop having sweaty sex! ;-)

First, testosterone is a “supply and demand” hormone so you’d damn well better be using a program that triggers natural “T” release.

Actually, this is the entire basis of my “Optimum Anabolics” program because I reveal a unique method for naturally increasing testosterone and growth hormone (as much as 1,00%) through what I call “natural hormone triggering”.

But the bottom line, you MUST be providing your body with the “NEED” to produce more "T".

Fortunately, having more sex ALSO creates a “need” for more "T" so it's just a matter of SUPPORTING your own natural production which I cover in DETAIL in my book.

(BTW...feel free to use this excuse with your partner if things have been a bit “slow” lately – “Really honey! It’s for my health!)

Next, make sure you’re supplementing with about 15-25mg each day of zinc picolinate.

It's best to take it at night on an empty stomach, right before you go to bed.

This will make sure you have adequate levels of the "raw nutrient" to optimize natural testosterone production and of course, BUILD MORE MUSCLE!

Do Low Carb Diets Work Best For Burning Fat?

By The Muscle Nerd, Jeff Anderson. 

Do "low carb" diets burn fat? In a word? YES!

A recent look at 87 long term studies have proven that when it comes to burning body fat, reducing your carb intake DOES work best.

BUT...

"Low carb" diets can be VERY frustrating for most people and hard to stick to.

As an experiment last year, I went 10 full days with ZERO carbohydrates.

I mean, not even a blade of GRASS in my diet...straight protein...not a single carb or gram of fat in sight.

I went INSANE! 

No, I don't mean that "figuratively"...I mean I LITERALLY went INSANE!

I went from near sobbing fits over my computer not working properly to hysterical laughter at the thought of even undertaking such an experiment.

You see, your brain NEEDS carbs just to function properly so doing without any at all was an extreme example of how your body does need to get some carbs to function.

So how can you burn fat using low carb diet plan WITHOUT worrying about whether you'll be fitted for a straight jacket?

Well here's what I tell my clients of my "Combat The Fat" program (www.CombatTheFat.com) to allow them to easily burn fat and still enjoy carbohydrates...limit your intake of "dry" carbs and fill up on "wet" Carbs!

This is a little twist I've created that allows you to EASILY reduce the WRONG kind of carbs WITHOUT counting calories and NEVER going hungry.

You see, you need more carbs on training days to help your muscles recover from your exercise. Therefore, you can consume 2-4 servings of "Dry Carbs" on those days (like oatmeal, pasta, bread, etc.)

"Wet Carbs" include most vegetables and fruits and don't contain a lot of carbs so you can eat MUCH more of these each day.

Use them as "fillers" in your diet to keep from getting hungry and helping you avoid the real culprits...those "dry carbs".

I know this is a very different way of looking at the food you eat and doesn't really follow the normal "low carb" pattern.

But it's a glimpse of the way that I'VE structured the RIGHT way to use "low carb" to lose weight and forms one of the foundations of my daily eating guidelines within Combat The Fat (www.CombatTheFat.com).

The Great Protein Lie!

By The Muscle Nerd, Jeff Anderson. 

Protein supplements are a staple in any bodybuilder's supplement arsenal.

Depending upon who you listen to, you'll get different answers for "how much protein" you should consume in order to build muscle.

Bodybuilding magazines and supplement manufacturers tell you you should consume at least "2 grams of protein per pound of body weight" because you need all that protein to recover from your workouts and increase muscle mass.

But are they blowing these dosages way out of proportion?

I mean, supplement companies who promote massive dosages (I've seen up to 5g/lb of body weight!) couldn't POSSIBLY be trying to get you to consume more of their product so you'll go and buy another tub, right?

Fact is, I've caught a LOT of hell over the years from so called "experts" for my statements in my Optimum Anabolics (www.OptimumAnabolics.com) program where I've said that the body CAN'T use more than 20-30g per meal.

Well a recent study looked at just how much protein is "enough" and how much is "too much".

Protein Study: How Much Protein Should You Consume?

A group of highly trained athletes consumed one of five different doses following a bout of resistance exercise.

* Og: The "control" group

* 5g

* 10g

* 20g

* or 40g

Following exercise, ALL groups increased muscle-protein synthesis, but the 20g dose produced nearly DOUBLE the amount of muscle-protein synthesis than the control group!

The 40g dose was even higher, but not by all that much. Therefore, it appears that even after resistance training, your body can only USE so much protein (somewhere between 20g and 40g) and then the rest gets burned up as fuel.

Even in Optimum Anabolics, I recommend way less protein than most people take in (1.17g/lb of LEAN body weight) with about 25% of your daily protein requirement taken IMMEDIATELY after training.

By not consuming "too much" protein, your body can focus on burning FAT for fuel instead of the excess protein which is why OA is considered more of a "build and burn" bodybuilding program.

So stop overdosing on protein, will you?

Consume about 20g in 5 meals throughout the day and add a separate 30-40g serving immediately after your workouts to ensure full muscle-protein synthesis when you need it the most.