Build Muscle with Protein Powder
Drinking a protein shake right before bed is also a great way to elevate your metabolism and prevent muscle catabolism (muscle breakdown) while you’re sleeping. Aka more calories burned. And oh, by the way — shakes with milk taste pretty freaking delicious and you can customize them in realistically any way you want. Try adding a banana, fresh fruit, or some natural peanut butter.
For everyone else whose primary concern is building new slabs of muscle, protein powder offers a ton of awesome benefits.
The Benefits of Protein Powder
Convenience.
Throw one scoop in a shaker bottle, mix it with water and you’ve got all the protein you need to refuel post-workout.
Affordable.
Most standard protein powders offer about 72 scoops @ 24g of protein per scoop, for about $40. Canned tuna and eggs are the next cheapest forms of protein, while chicken and beef are the most expensive. That’s about 2 cents per gram…
Complete.
Protein powder offers the full spectrum of amino acids, which is critical for muscle growth, muscle recovery, and a variety of other important bodily functions. Other sources of protein, in particularly veggies and nuts, are incomplete protein sources and contain only a few of the amino acids.
Different types of protein for different purposes
The two major types of protein powders you’ll see marketed are whey and casein, or some blend of the two. Put simply: whey is fast digesting/absorbing, casein is slow digesting/absorbing. Whey is the way to go right after a crazy intense workout as a way of shuttling protein to your hungry muscles as fast as possible. Casein is ideal as a snack or before bed–casein clumps up in your stomach and provides a slow release of amino acids over a couple of hours. That slow release of amino acids is ridiculously powerful at suppressing appetite and keeping your muscles nourished for hours at a time.
With all of that said there’s one important thing to remember about protein:
Protein powder is still a supplement — it’s not a substitute for real food. Try to make at least half of the protein you eat every day come from whole food sources.
Try Before You Buy With Bulu Box & JackedPack — The Ultimate Supplement Sample Boxes
If you love ALL of that and want it on a recurring basis, or more sensibly if you just like test-driving products before splurging on the real deal, I highly recommend dipping your feet into the worlds of Bulu Box & JackedPack. Plain and simple — they’re THE single best way to discover and try new products that you (a) may be curious about, but haven’t yet pulled the trigger on, or (b) didn’t know existed.
And considering the ridiculously overwhelming number of options in the vitamin and supplement world — combined with your own individualized dietary needs and fitness goals — the opportunity to easily (and affordably) try out a wide range of brands is incredibly valuable.
Bulu Box and JackedPack are subscription-based sample box memberships that send a fresh new cornucopia of fitness & nutrition products at the beginning of each month, including everything from protein bars, to vegan protein shakes, to sexual health elixirs, to detox concoctions. At the most basic level both services provide a crate of 4-8 HQ, diverse product samples starting at $10 per month (with free shipping).
While the Bulu Box and JackedPack concepts are similar, they each have their own unique dimensions and areas of specialization.
Bulu Box is the definition of diverse. While JackedPack is hyperfocused on sports nutrition and the hardcore end of the supplement spectrum, Bulu covers the entire universe of fitness, health, & nutrition products. If you’re someone who obsesses over holistic health and wellness, but also cares about the softer side of protein, workout enhancement, and weight-loss, Bulu Box offers literally everything from end-to-end.
Bulu Box offers the following categories & products:
Vitamins, Herbs, & Supplements – Barlean’s Fish Oil, CocoaVia
Workout Support & Sports Nutrition – GU Energy Gel, CLIF Shot Bloks
Diet & Weight Loss – FRS Slim, fitmixer Slim
Energy & Endurance – AeroShot, Powbab Chews
Protein – SunWarrior Raw Protein, Pure Bar
Detox, Cleanse & Digestion – Vibrant Cleanse, Papaya Lead Extract
Sleep, Mood & Relaxation – Dream Water, C3 Stress
Sexual Health – Twinlab Male Fuel, MooreSex Female
To give you an idea of a potential assortment, my first box contained: REDD sinus protection, REDD Gouch! uric acid support, C3 stress reduction, BioCell connective tissue support, and Eruption Effervescent Energy. There’s something exhilarating about the possibilities being SO wide open — needless to say, I’m psyched for box #2.
Bulu Box currently offers two options for $10 per month: a traditional box covering all product categories and one geared towards weight-loss. Purchases build rewards points, which can be applied for discounts on full-sized products.
Trial & Coupons
FREE FREE FREE! Bulu Box is offering a $10 discount to all LeanItUP readers, which is good for one FREE month (and shipping is always free) — use the coupon code BULUGAN258. Go get it here.
20% Of Protein Powder Products, Incl. Shakeology & Optimum Nutrition, Mislabeled And/Or Contaminated
Muscle milk is laced with arsenic, cadmium, and lead (aka heavy metal). Arctic Zero and Weight Watchers ice cream have up to 68% more calories than labeled. The latest debacle involves a cluster of protein powder products, including big brands like Optimum Nutrition, Dymatize, Shakeology.
Quality tests published by ConsumerLab.com (6.11.2013) found that 5-out-of-27 protein powder products — nearly 20% — were either mislabeled with higher-than-reported, cholesterol, carb, or sugar counts, or contaminated with lead.1
Impacted products include:2
Shakeology Greenberry – contaminated with 12.7 mcg of lead/scoop. Keep out of the mouths of children; they’re vulnerable to lead poisoning at just 6 mcg/lead per day.
Prolab Advanced Essential Whey, Milk Chocolate — had 68% less protein than labeled, coming in at only 7.3 g of protein per scoop — NOT 23 g. It also packed 16 g more carbs and 3.4 g more sugar than claimed.
Nature’s Plus Spiru-Tein, Vanilla – contained 4.2 g more sugar than labeled (12.2 g, not 8 g), 6.7 g more total carbs, and 26 additional calories — that’s a 50% increase in sugar content; 26% increase in total calories.
Dymatize Nutrition Elite Casein, Smooth Vanilla – contained 10.2 mg of cholesterol, 1.2 g of sugar per scoop; claimed 0 g of both.
Optimum Nutrition Gold Standard 100% Egg, Rich Chocolate – contained 14.2 mg of cholesterol per scoop; claimed 5 mg. That’s nearly 3x more than labeled.
The Takeaway
While some offences are more egregious than others (i.e. Prolab), this isn’t mindblowing, considering that the FDA doesn’t regulate the supplement industry. More concerning is that the tests only cover 27 products, leaving the majority of the protein universe unvetted by 3rd-party companies.
Your best move: Unless you’re a Prolab Advanced Essential Whey or Shakeology chugger, don’t throw your whey into a bonfire — the majority (70%) of products tested were completely clean, healthy, and consistent with their labeling. BUT, given so much uncertainty, it’s best to eat within the industry that IS regulated as much as possible — REAL FOOD.
Science-Backed Supplement Recommendations — The Simple, Beginner’s Guide To Strength And Muscle-Building
The supplement industry is a multibillion-dollar goliath that preys on beginners for profit. Unlike pharmaceuticals, the FDA does not regulate supplements, which makes it very easy for supplement companies to make claims that are half-truths and sometimes outright lies.
Fortunately for you guys and gals I have no financial interest in any of the supplement companies. My goal is to provide honest supplement recommendations that are backed by science. Before reading, realize that this is part III of ‘The Simple, Beginner’s Guide To Strength And Muscle-Building’ series for a reason – parts I & II are more important. Only once you have the nutrition and training down, THEN can you start considering supplements.
Simply put, resistance training stimulates muscle protein synthesis (the process of building new muscle tissue) and provides your muscles with the nutrients needed to grow. Consuming whey protein powder after training stimulates muscle growth to a greater degree than other forms of protein (although new science suggests that plant-based rice protein may be a legitimate alternative)1.
Ideally, whey protein powder should be consumed with a fast-digesting carb source, as this amplifies the impact of supplemental whey protein on optimal muscle protein synthesis. While there has been some controversy over the ideal time to take whey protein, most research suggests consumption within three hours after a workout. This contrasts conventional wisdom popularized by “muscle magazines,” which mandate slamming a protein shake immediately after finishing a workout.
Beyond the muscle-building effects of protein, numerous studies have shown that whey protein can reduce muscle loss (aka catabolism) while dieting
As part of any healthy diet it is important to consume essential fats, specifically omega-3 and omega-6 fatty acids. Unless you frequently eat wild salmon, flax seeds, walnuts, or grass-fed beef, you are likely not getting enough omega-3 fats in your diet.
The benefits of fish oil range from the reduction in CHD risk, to improved cholesterol levels, to reduced inflammation. From a fitness perspective, the anti-inflammatory effects are likely the most beneficial – fish oil supplementation has proven to be as effective as some pain relievers like ibuprofen without any of the negative side effects67.
Dosing recommendations for athletes range from 2-4g of EPA/DHA per day. This is a CRITICAL note: to get the desired dose, look at the back label and add up the amount of EPA/DHA per pill rather than just looking at the total amount of fish oil listed on the front label. Often manufacturers will add useless filler oils to bump up the total content of each pill and give the illusion of a larger dose.
EPA/DHA content is what matters – quality fish oil nets out at > 500 mg combined per serving.
Drinking a protein shake right before bed is also a great way to elevate your metabolism and prevent muscle catabolism (muscle breakdown) while you’re sleeping. Aka more calories burned. And oh, by the way — shakes with milk taste pretty freaking delicious and you can customize them in realistically any way you want. Try adding a banana, fresh fruit, or some natural peanut butter.
For everyone else whose primary concern is building new slabs of muscle, protein powder offers a ton of awesome benefits.
 |
| Powder |
Convenience.
Throw one scoop in a shaker bottle, mix it with water and you’ve got all the protein you need to refuel post-workout.
Affordable.
Most standard protein powders offer about 72 scoops @ 24g of protein per scoop, for about $40. Canned tuna and eggs are the next cheapest forms of protein, while chicken and beef are the most expensive. That’s about 2 cents per gram…
Complete.
Protein powder offers the full spectrum of amino acids, which is critical for muscle growth, muscle recovery, and a variety of other important bodily functions. Other sources of protein, in particularly veggies and nuts, are incomplete protein sources and contain only a few of the amino acids.
Different types of protein for different purposes
The two major types of protein powders you’ll see marketed are whey and casein, or some blend of the two. Put simply: whey is fast digesting/absorbing, casein is slow digesting/absorbing. Whey is the way to go right after a crazy intense workout as a way of shuttling protein to your hungry muscles as fast as possible. Casein is ideal as a snack or before bed–casein clumps up in your stomach and provides a slow release of amino acids over a couple of hours. That slow release of amino acids is ridiculously powerful at suppressing appetite and keeping your muscles nourished for hours at a time.
With all of that said there’s one important thing to remember about protein:
Protein powder is still a supplement — it’s not a substitute for real food. Try to make at least half of the protein you eat every day come from whole food sources.
Try Before You Buy With Bulu Box & JackedPack — The Ultimate Supplement Sample Boxes
If you love ALL of that and want it on a recurring basis, or more sensibly if you just like test-driving products before splurging on the real deal, I highly recommend dipping your feet into the worlds of Bulu Box & JackedPack. Plain and simple — they’re THE single best way to discover and try new products that you (a) may be curious about, but haven’t yet pulled the trigger on, or (b) didn’t know existed.
And considering the ridiculously overwhelming number of options in the vitamin and supplement world — combined with your own individualized dietary needs and fitness goals — the opportunity to easily (and affordably) try out a wide range of brands is incredibly valuable.
Bulu Box and JackedPack are subscription-based sample box memberships that send a fresh new cornucopia of fitness & nutrition products at the beginning of each month, including everything from protein bars, to vegan protein shakes, to sexual health elixirs, to detox concoctions. At the most basic level both services provide a crate of 4-8 HQ, diverse product samples starting at $10 per month (with free shipping).
While the Bulu Box and JackedPack concepts are similar, they each have their own unique dimensions and areas of specialization.
 |
| protine |
JackedPack — self-proclaimed “Meathead Approved” — works with many of the top sports nutrition brands to supply products geared towards serious lifters and bodybuilders. If your main goal is to build MASSIVE amounts of lean muscle, carve out a svelte six-pack, or improve strength & performance (AKA getting ripped), JackedPack is your go-to service.
Some of the product categories & brands you’ll potentially find:
Pre-Workouts — BSN NO-Explode, ON Platinum Pre
Protein Powders — ON Gold Standard, BSN Syntha-6
Protein Bars — Quest Bars, ProMax
Protein-Based Snacks — Protein Bakery
Amino Acids & Recovery — Cytosport Monster Amino, BPI Blox
Fat Burners — Cellucor HD, MP Shred Matrix
Mass Gainers — Cytosport Monster Mass
Sleep Aids — SomaRest
While I like 90% of JP’s samples, please be aware that they do occasionally include hardcore products that I’d never take/recommend taking. Exercise judgment and caution before putting anything iffy into your body, and DO NOT feel like you need to use everything you get.
JackedPack offers a variety of different options, ranging from their $15 Heavyweight pack — an assortment of 6-8 samples, some with multi-servings ($15) – up to their fully-loaded, brand new Custom XXL pack, which provides one customized full-size product, 4-5 random samples, and 2-3 samples of the full-sized product. Their pledge: try the samples before you bust open the full product — if you’re dissatisfied they’ll let you send it back for a free refund and keep the other samples on the house.
If you’re craving a brand new pre-wo or protein blend to fuel new growth, JP’s Custom XXL option is a low-risk way to test-drive before you commit to a massive jug
 |
| BuluBox |
Bulu Box offers the following categories & products:
Vitamins, Herbs, & Supplements – Barlean’s Fish Oil, CocoaVia
Workout Support & Sports Nutrition – GU Energy Gel, CLIF Shot Bloks
Diet & Weight Loss – FRS Slim, fitmixer Slim
Energy & Endurance – AeroShot, Powbab Chews
Protein – SunWarrior Raw Protein, Pure Bar
Detox, Cleanse & Digestion – Vibrant Cleanse, Papaya Lead Extract
Sleep, Mood & Relaxation – Dream Water, C3 Stress
Sexual Health – Twinlab Male Fuel, MooreSex Female
To give you an idea of a potential assortment, my first box contained: REDD sinus protection, REDD Gouch! uric acid support, C3 stress reduction, BioCell connective tissue support, and Eruption Effervescent Energy. There’s something exhilarating about the possibilities being SO wide open — needless to say, I’m psyched for box #2.
Bulu Box currently offers two options for $10 per month: a traditional box covering all product categories and one geared towards weight-loss. Purchases build rewards points, which can be applied for discounts on full-sized products.
Trial & Coupons
FREE FREE FREE! Bulu Box is offering a $10 discount to all LeanItUP readers, which is good for one FREE month (and shipping is always free) — use the coupon code BULUGAN258. Go get it here.
20% Of Protein Powder Products, Incl. Shakeology & Optimum Nutrition, Mislabeled And/Or Contaminated
 |
| Protein Powder Products |
Muscle milk is laced with arsenic, cadmium, and lead (aka heavy metal). Arctic Zero and Weight Watchers ice cream have up to 68% more calories than labeled. The latest debacle involves a cluster of protein powder products, including big brands like Optimum Nutrition, Dymatize, Shakeology.
Quality tests published by ConsumerLab.com (6.11.2013) found that 5-out-of-27 protein powder products — nearly 20% — were either mislabeled with higher-than-reported, cholesterol, carb, or sugar counts, or contaminated with lead.1
Impacted products include:2
Shakeology Greenberry – contaminated with 12.7 mcg of lead/scoop. Keep out of the mouths of children; they’re vulnerable to lead poisoning at just 6 mcg/lead per day.
Prolab Advanced Essential Whey, Milk Chocolate — had 68% less protein than labeled, coming in at only 7.3 g of protein per scoop — NOT 23 g. It also packed 16 g more carbs and 3.4 g more sugar than claimed.
Nature’s Plus Spiru-Tein, Vanilla – contained 4.2 g more sugar than labeled (12.2 g, not 8 g), 6.7 g more total carbs, and 26 additional calories — that’s a 50% increase in sugar content; 26% increase in total calories.
Dymatize Nutrition Elite Casein, Smooth Vanilla – contained 10.2 mg of cholesterol, 1.2 g of sugar per scoop; claimed 0 g of both.
Optimum Nutrition Gold Standard 100% Egg, Rich Chocolate – contained 14.2 mg of cholesterol per scoop; claimed 5 mg. That’s nearly 3x more than labeled.
The Takeaway
While some offences are more egregious than others (i.e. Prolab), this isn’t mindblowing, considering that the FDA doesn’t regulate the supplement industry. More concerning is that the tests only cover 27 products, leaving the majority of the protein universe unvetted by 3rd-party companies.
Your best move: Unless you’re a Prolab Advanced Essential Whey or Shakeology chugger, don’t throw your whey into a bonfire — the majority (70%) of products tested were completely clean, healthy, and consistent with their labeling. BUT, given so much uncertainty, it’s best to eat within the industry that IS regulated as much as possible — REAL FOOD.
Science-Backed Supplement Recommendations — The Simple, Beginner’s Guide To Strength And Muscle-Building
 |
| Protein Powder |
Fortunately for you guys and gals I have no financial interest in any of the supplement companies. My goal is to provide honest supplement recommendations that are backed by science. Before reading, realize that this is part III of ‘The Simple, Beginner’s Guide To Strength And Muscle-Building’ series for a reason – parts I & II are more important. Only once you have the nutrition and training down, THEN can you start considering supplements.
 |
| Whey-protein |
Beyond the muscle-building effects of protein, numerous studies have shown that whey protein can reduce muscle loss (aka catabolism) while dieting
 |
Fish Oil |
The benefits of fish oil range from the reduction in CHD risk, to improved cholesterol levels, to reduced inflammation. From a fitness perspective, the anti-inflammatory effects are likely the most beneficial – fish oil supplementation has proven to be as effective as some pain relievers like ibuprofen without any of the negative side effects67.
Dosing recommendations for athletes range from 2-4g of EPA/DHA per day. This is a CRITICAL note: to get the desired dose, look at the back label and add up the amount of EPA/DHA per pill rather than just looking at the total amount of fish oil listed on the front label. Often manufacturers will add useless filler oils to bump up the total content of each pill and give the illusion of a larger dose.
EPA/DHA content is what matters – quality fish oil nets out at > 500 mg combined per serving.
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