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.

Hope this helps!

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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
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When it comes to taking supplements, there are a lot of questions as to when you should begin taking them and which ones are better than others. I think you have to start by breaking down the nutritional supplements into categories. In this video, I categorize multivitamins, specialty vitamins, protein powders, pre workouts, creatine, BCAA’s, creatine, omega-3’s and joint recovery formulas. Each group is discussed in relation to one of four age brackets regarding their appropriateness.

All of the supplements discussed are ones that I take myself and would recommend to others. You will not see any testosterone boosters or pro hormones because I don’t believe in them or recommend them to my viewers. Even the pre workout supplements must undergo severe scrutiny based on the dangers that have been shown to riddle that product category for the past couple of years.

All that said however, I make it very clear that any supplementation plan must start with a commitment to good nutrition. If you think that you are going to make up for a bad diet by taking supplements you are flat out fooling yourself, and likely wasting a lot of money. Supplements are meant to supplement a good nutrition plan. When you have a dedication to eating well, not perfect, but well…supplements can be a savior and a huge difference maker as they really help with the consistency needed to see great results.

Some manufacturers want you to believe that their supplement will help you overcome poor nutrition. They will make you think that you can simply sleep your way to a six pack. It’s laughable and dishonest to say the least. The hard truth of the matter is that high quality nutrition is a must if you want to really see the fastest and best results possible.

That said, ATHLEAN-X is committed to both proper nutrition and high quality, safe supplements. Through our X-Factor meal plan, available in the ATHLEAN-X Training System, and the Rx supplements we provide our program followers with all the tools needed to make a big difference in how they look in just 90 days. If you want to get either or both, you can head to http://athleanx.com and start eating and training like an athlete.

For more videos on supplement reviews and the best supplements to take to build muscle, be sure to subscribe to our youtube channel at http://youtube.com/user/jdcav24
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15 Things You Didn’t Know About The Pharmaceutical Industry | Industry Wednesday
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Want to be a drug addict? If you live in the U.S. chances are you probably already are. The U.S. – land of the free, of MTV, and of legal drugs. This might just be what makes America great. A place where our doctors prescribe us pills we don’t need for conditions that don’t exist. It’s a win-win. Big Pharma gets bigger and richer and we get higher or just die.

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The story was different 50 years ago when Jon went down to his dentist’s office to get his wisdom teeth pulled and the doctor gave him aspirin as pain medication. This was a time when young men went to war and women worked their asses off at home to save the country from collapse. Now? We get high, play video games, watch YouTube, and complain when someone doesn’t call us the right gender. And these days if old Jonny boy goes to the dentist and wants some work done it’s dealers choice. Vicodin. Percocet. Codeine. You name it. Whatever company happens to be in bed with your doctor that day. And if you don’t have private insurance that pays for your drugs? No problem. Sign up for Medicaid. You’ll definitely be able to get free drugs through them.

First what exactly is the pharmaceutical industry? To make a long story short it’s a business that creates drugs for use as medications. It’s important to note that it’s not a terrible industry. In fact they have made some very important discoveries like insulin which has saved millions of lives or the countless vaccines that have protected us from at one point, very common diseases like measles and hepatitis.

The problem is not the idea of pharmaceuticals – drugs are neither good nor bad. They can either be helpful or dangerous depending on their use. The problem with big pharma is that it is literally killing people. And it’s making a profit doing so. And our government is basically encouraging it.

You may ask yourself how an industry that it supposed to be providing us medication which is regulated by the Federal Drug Administration – an organization responsible for “protecting the public health by assuring the safety, efficacy and security of human…drugs,” is killing us. Let’s first look at the health statistics:

• 99% of hydrocodone worldwide use is in the U.S – we know this drug more colloquially as Vicodin (which is just a company that makes hydrocodone). This is a drug that the FDA rates as less dangerous as marijuana but in 2011 caused nearly 100,000 emergency department visits.
• The U.S. makes up 5% of the world’s population but consumes 80% of its opioid consumption
• On average 40 deaths per day are linked to specifically prescription opioids and over 100,000 deaths per year linked with prescription drugs in general. This is far more deaths than what illegal street drugs cause.
• Prescription drugs are now the 4th leading cause of death in the U.S.

Ok. You get the point. Prescription drugs are dangerous and they are killing people. But now the question is why are people taking them if they’re so dangerous? The answer lies in the incredible reach of big Pharma. The pharmaceutical industry spends between 30 and 60 billion dollars a year on advertising their miracle drugs. You’ve all seen their ads – blue skies, beautiful couple, trees – having trouble sleeping? Bad knees? Buy our pill and feel like new. And then the 10 second list of possible side effects which always include “and in extreme cases, death.” The folks that regulate these advertisements have a budget of million dollars. Do you really think a million dollar budget is enough to regulate something that is more than 6,000 times that size. This is not a David vs. Goliath story. This is an ant vs. an elephant.

Big pharma is also notorious for selling drugs that aren’t approved for certain symptoms – a practice called Off-Label Promotion. For example your doctor might prescribe you an antidepressant because she or he believes it will help your migraines. This practice is at times is legal and at others illegal. If illegal you will learn shortly that the fine usually is smaller than the profit these companies make. Big pharma might just consider it another tax of doing business. And yes it has in some cases caused death.

There is also the idea that big Pharma creates new illnesses and solves them with their pills. Sounds like a conspiracy theory, right? But actually it makes a lot of sense and you’ve probably seen an ad that talks about some made up illness and a pill to fix it without thinking twice. For example restless leg syndrome. Is that really an illness?
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