DIETS FOR BUILDING LEAN MUSCLE
To gain weight of any type, you must consume more calories than you burn through exercise and daily activities. If your goal is to gain weight in the form of lean muscle mass, choose the right balance of calories to give your body the fuel to build muscle. Combine this with a strength training, muscle building exercise routine, and you will see the muscles begin to build.
Overall Calories
Finding the right amount of calories for your current size is the key to building lean muscle and not adding fat. recommend consuming 18 to 20 calories per pound of body weight each training day if you are trying to gain lean muscle mass, dropping to 12 to 14 calories per pound on rest days. These calories should be divided amongst six to eight small meals.
Protein
Protein provides the body with amino acids, which are the building blocks of muscle tissue. recommend consuming 40 to 60 g of protein at each meal. Sources of protein include lean cuts of meat such as chicken or turkey breast, pork, low-fat dairy products, and nuts or nut butters. You may also use a protein powder to make a protein shake if you need additional protein at a meal. Keep your protein intake the same on days you train and days you rest, because your muscles need the protein to repair themselves after training.
Carbohydrates
Carbohydrates provide energy for your workouts. Aim for 40 to 80 g of carbohydrates at each meal on days you train, for a total of between 240 and 480. On days you do not train, aim for between 100 and 200 g of carbohydrates. Choose carbohydrates that are high in fiber because these help your digestive system to function at its best. High-fiber sources of carbohydrate include fruits, vegetables and whole grains.
Fats
Fats also provide energy for workouts, but too much fat can lead to gaining fat tissue instead of lean muscle tissue. Recommend 5 to 10 g per meal come from healthy fats, including fatty fish, olive oil or nuts. These healthy fats will help fuel muscle growth and aid in your energy levels while you work out. Recommend keeping your fat intake to 15 to 20 percent of your daily diet.
Best Post-Workout Protein Milkshakes? Whey and Casein Combo
Imagine a sponge wrung completely dry sitting next to a sink full of water. A simple dunk of that dry sponge and instantly it will fill and expand with every spongy fiber with water becoming heavy and overflowing with it. This is a great picture of your muscles and their receptivity after a hard work out. Simply put this is one of the most important moments to provide your body with protein. A balanced post-workout protein milkshake can dramatically impact progress and recovery.
Post-workout milkshakes should also consist of a percentage of simple carbs to better the total uptake of protein and replenish glycogen that was expended during the workout. Again like that dry sponge, if you fill your body with the important nutrients it needs immediately after the workout, you literally accelerate the process of repairing the muscle cells and re-synthesizing muscle glycogen. Because your muscles are so depleted they will suck those nutrients right up like a vacuum and you and your body will better for it!
In a 2006 study conducted at Baylor University, researchers concluded that the best post-workout milkshakes contains a mixture of both fast and slow proteins.
The study consisted of 36 men, whose ages ranged between 23 and 29, who did weight training for 10 weeks. Prior to this 10 week study the participants had all been weight training for at least a year on their own. Each were given the same training schedule to follow that consisted of training 4 times a week targeting all of the large muscle groups in the body in 2 sessions. The subjects did a range of sets starting with 10 reps and ending with sets of 6 reps.
The studies protein milkshake variables consisted of:
a placebo group drank a shake that contained only carbohydrates. {P}
One control group drank a protein milkshake containing 40 g whey protein, 5 g glutamine and 3 g BCAAs. {WGB}
A second control group drank a protein milkshake containing 40 g whey protein, 8 g casein. {WC}
The three shakes all contained the same amount of energy.
On non-training days, the study subjects consumed the protein milkshake in the morning. On training days they drank a protein milkshake as soon as possible after finishing the workout ended and never more than 2 hours after training was over.
RESULTS
After 10 weeks the WC group had progressed more than the other groups on all counts. The studies scientist’s and researcher’s concluded that *“protein supplementation is effective at promoting increases in fat-free mass and muscle endurance…and a combination of whey protein and casein protein appears to be more effective at promoting gains in fat-free mass.”
Sources sited: Journal of Strength and Conditioning Research, 2006, 20(3), 643–653 2006 National Strength & Conditioning Association
Product Description
Syntha 6 Extended Release Protein Blend is formulated with fast, medium and slow digesting proteins to sustain amino acid levels over a long interval, while increasing protein synthesis, and repairing damaged muscle tissue. Its protein matrix consists of ultra-filtered*whey protein concentrate, Micellar alpha and beta case-ins, micro-filtered WPI, egg albumen, calcium caseinate, and milk protein concentrate. It is low in carbs and lactose, making it a good choice for individuals seeking sustained protein delivery to promote optimal rates of protein synthesis without a lot of extra fat and carbohydrate calories. Geared toward individuals seeking weight management, nutrition, and muscle support. It contains no creatine, aspartame or stimulants.
Each of the proteins in*Syntha-6*offers a unique and complementary profile of amino acids and amino acid absorption rates. Using Syntha-6 in between or alongside meals ensures that your muscles never run out of protein building blocks (amino acids).
Syntha-6 contains:*Sustained-Release Multi-Functional Micellar Protein Matrix. The matrix in Syntha-6 has fast- and slow-digesting proteins, supporting muscle protein anabolism (building) for up to 7 hours.
Syntha-6 contains:*Bioactive Protein Utilization Enzymes (Aminogen and Papain). This protein utilization system in Syntha-6 promotes optimum protein digestion and absorption, which improves the uptake of amino acids by the muscle.
Syntha-6 contains:*MCT's (Medium Chain Triglycerides), EFA's (Essential Fatty Acids), and Glutamine Peptides. The EFA’s in Syntha-6 address essential fatty acid needs. The MCT’s in Syntha-6 promote the oxidation (”burning”) of fat over carbohydrate and suppress appetite. The Glutamine peptides in Syntha-6 support muscle growth and recovery.
Syntha-6 is Rich in*BCAA's*and other Essential and Non-Essential Amino Acids. Syntha-6 contains more than adequate amounts of every amino acid you require.
Syntha-6 contains BSN's Exclusive Advanced Flavor Technology. Syntha-6 is a breakthrough in flavor technology that replicates some of the most mouthwatering shakes you have ever tasted.
Available Sizes
BSN Syntha 6 2.91 Pounds
BSN Syntha 6 5.4 Pounds
Supplemental Facts
Serving Size: 1 Rounded Scoop (44g)
Servings Per Container: 30
Amount Per Serving
Calories - 200
Calories From Fat - 50
Total Fat - 6g
Saturated Fat - 2g
Cholesterol - 60mg
Total Carbohydrates - 13g
Dietary Fiber - 5g
Sugar - 2g
Protein - 23g
Calcium - 100mg
Phosphorus - 100mg
Sodium - 190mg
Potassium - 190mg
Other Ingredients in Syntha-6:*
A Sustained Release Ultra-Premium Protein Matrix Comprised of (Ultrafiltered Whey Protein Concentrate [Milk] Rich In Alpha-Lactalbumin, Microfiltered Whey Protein Isolate [Milk] Rich In Whey Isolate Peptide Fractions, Calcium Caseinate, Micellar Alpha And Beta Caseins And Caseinates [Milk], Milk Protein Isolate [Milk], and Egg Albumen [Egg], Glutamine Peptides), Richmix Sunflower powder consisting of (Sunflower Oil, Corn Syrup Solids, Sodium Caseinate[Milk], Mono- & Di-Glycerides, and Di-Potassium Phosphate), Litesse® II Polydextrose, Natural & Artificial Flavors, Nutrisperse MCT powder consisting of (Medium Chain Triglycerides, Non-Fat Dry Milk, Disodium Phosphate, and Silicon Dioxide), Ticalose® Cellulose Gum, Sucralose, Acesulfame Potassium, Lecithin [Soy], Aminogen®, and Papain.*
Directions
As a dietary supplement, take 2 scoops of Syntha-6 (equaling approximately 46 grams of protein) with 8-10 oz. of cold water or any beverage of your choice. Use approximately 4-5 oz of liquid per 1 scoop of Syntha-6. Drink 2-4 servings of Syntha-6 daily, or as needed to satisfy your protein requirements.
100% Complex Carbohydrate Powder: CYTOCARB II:
Mixes Instantly
Improves Performance & Endurance
Enhances Recovery
Boosts Nitrogen Balance
From the makers of Muscle Milk®
THE ULTIMATE COMPLEX CARBOHYDRATE - THE Body’s #1 MUSCLE ENERGY FUEL
New CYTOCARB II is the pure carbohydrate powder that does more than increase performance and recovery. CYTOCARB II is also designed to promote anabolic status and muscle growth. More than yesterday's energy powders,*CYTOCARB II is today's single most powerful nutritional tool for customizing carbohydrate intake to meet specific goals.
Peak Performance: CytoCarb II helps improve performance and endurance. By maintaining muscle glycogen, CytoCarb II helps produce muscle ATP to fuel longer, harder workouts. CytoCarb II helps keep muscle glycogen at peak levels to extend performance and endurance.
Enhance Recovery: CytoCarb II is anti-catabolic. It helps stop muscle breakdown after workouts. Taking CytoCarb II within the “Golden Hour” after workouts super-recharges critical muscle glycogen, and kick-starts the body into favorable nitrogen retention.
Promote Hypertrophy: CytoCarb II is pro-anabolic. It helps facilitate the uptake of amino acids into hungry muscle, leading to muscle growth (hypertrophy). This volumizing and “force-feeding” of amino acids helps trigger the bottom line to muscle growth and repair-protein synthesis.
Customized Nutrition: CytoCarb II enables you to customize shakes and juices to double, even triple, their carbohydrate content. Sometimes, you need more carbs to achieve your goals. CytoCarb II is the perfect tool to increase carb intake for harder workouts and faster recovery.
All thriller. No Fillers: CytoCarb II is pure, 100% natural complex carbohydrates. With zero fat, ultra low sodium, no flavoring, colorings or additives, CytoCarb II is all thriller, with no filler. It’s the purest, cleanest carbohydrate supplement we know of.
Easy to Use: CytoCarb II dissolves instantly in water. No clumping like others, and no blender needed. CytoCarb II is tasteless, so you get added carbohydrates without added sweetness. You won’t know CytoCarb II is in your drink, but your muscles will next workout.
Blend 4 scoops of CYTOCARB II into 8-12 ounces of your favorite water, juice or milk. For even better results, mix with legendary MUSCLE MILK®, the world's most complete, best tasting protein.
FOR BEST RESULTS
Take*CYTOCARB II twice per day:
ON WORKOUT DAYS:
Mix 4 scoops into a beverage within 60 minutes after workouts, during the "Golden Hour" of recovery. Take another dose with or between meals.
NON WORKOUT DAYS
Mix 4 scoops into a beverage with or between meals, twice per day.
Serving Size 4 scoop(s)
Servings Per Container 16
Amount Per Serving: % DV
Calories: 210
Total Fat: 0.00 g
Sodium: 45.00 mg
Total Carbohydrate: 53.00 g
Sugars: 2.00 g
Protein: 0.00 g
*** Daily Value (DV) not established
Other Ingredients: <b>CYTOCARB II™</b> (CytoSport's unique combination of branching as well as short, medium and long linear chain maltodextrins, with very low "DE" (Dextrose Equivalence) providing a complex carbohydrate source approximately 96.5% Sugar-free).
Creapure® Micronized Creatine Monohydrate:
Although all creatine powders may look alike, looks can be deceiving. The fact is that potentially harmful impurities such as dicyandiamide, thiourea, and dihydrotriazine may be present in creatine products produced via some low-cost methods. And because many supplement companies simply use the cheapest creatine they can find (or whatever type of creatine happens to be "hot" at the moment), quality often varies widely from one brand of creatine to the next. That's why top researchers, medical professionals, and knowledgeable health-conscious individuals alike seek out Creapure® Creatine Monohydrate - the patented product recognized worldwide as the benchmark for creatine quality.
Only Creapure® Creatine Monohydrate is produced using a unique patented process (U.S. patent 5,719,319) which guarantees the highest purity, and potency. Each batch is produced using Good Manufacturing Practices (GMPs) in an FDA-registered plant in Trostberg, Germany and is rigorously tested using state-of-the art high pressure liquid chromatography (HPLC).
Because Creapure® is the only type of creatine guaranteed to meet the strictest quality standards, and because Creapure® is the only type of creatine which has been subjected to the rigorous scrutiny of hundreds of short- and long-term studies spanning over two decades, you can be confident that no other type of creatine can top Creapure® when it comes to purity, safety, or effectiveness. Cheap knock-off creatine monohydrate products or fads like liquid creatine, buffered creatine, and creatine esters don't even come close.
