PROTEIN POWDER – WHEN IS THE BEST TIME TO TAKE IT?

EVER WONDER WHEN THE BEST TIME TO TAKE PROTEIN IS?




Every single cell, tissue, muscle and bone contains protein.


Known as the building blocks of the body, proteins play a significant role in repairing the loss that occurs due to wear and tear

Protein is essential for providing bone and muscle strength endurance and immunity.


Severe depletion of protein can lead to

• Loss of muscle mass causing physical weakness.
• Fatigue
• A weakened immune system



Best time to take protein for both men and women who are active

1. Morning when you wake up
2. After training (remember you still have to eat a meal)
3. Before bed (if you are active then this is a great time to help the muscles repair and grow)

2 GREAT PROTEIN SMOOTHIE RECIPES

Check out these great Protein Smoothies put together by Registered Nutritionist Laura D.
I drank these before I went for my runs, but you can use these for breakfast, as a mid morning or afternoon meal or post workout.

CHOCOLATE MONKEY PROTEIN SMOOTHIE



CHOCOLATE MONKEY PROTEIN SMOOTHIE

1 scoop vanilla whey protein powder (made with stevia)
1 tbsp unsweetened cocoa powder
1/2 a medium banana
1 cup water
6 ice cubes

Place all ingredients in a blender; blend until SMOOTH. Pour into a chilled glass and serve.



WILD BERRY BLAST PROTEIN SMOOTHIE





WILD BERRY BLAST PROTEIN SMOOTHIE

1 scoop vanilla whey protein powder (made with stevia)
3/4 cup mixed frozen berries (strawberries, raspberries, blueberries and blackberries)
1 tsp vanilla extract (optional)
1 1/4 cup water
6 ice cubes

Place all ingredients in a blender; blend until SMOOTH. Pour into a chilled glass and serve.
 
CONTACT LAURA D
Laura Discepola, RNCP/ROHP, PTS
Registered Nutritional Consulting Practitioner
Registered Orthomolecular Health Practitioner
Can-Fit-Pro PRO-Trainer, NWS & CPR Instructor
Personal Trainer (PTS) & Chef
ldiscepola@rogers.com

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2009 LEAN AND MEAN DIET PLAN

Guys, 2009 is officially here and if you are like many, you are preparing your list of things to accomplish in the up-coming year. If one of them is improving health, fitness and your overall look, then this diet and nutrition plan should start you on the right path.

A good nutrition plan will help you to recover from workouts and build muscle faster. Put it this way, you need to be as dedicated in the kitchen as you are in the gym. If you can do this, then the sky is the limit.

Protein is the key to getting lean, while you maximize muscle growth, because it supplies critical amino acids that are used as the building blocks of muscle. Protein intake should be a staple in any diet plan.

The below is a sample 1 day meal plan for an individual about 180 pounds. It counts at approximately 3000 calories so adjust your portion sizes accordingly for your body weight.

MEAL 1 – BREAKFAST
2 whole large eggs
3 large egg whites
1 cup cooked oatmeal or instant oatmeal
1 banana
1 bottle of water

MEAL 2 – MORNING SNACK
½ can light tuna in water
2 slices whole wheat bread
Fat free mayonnaise
1 large orange
1 bottle of water

MEAL 3 – LUNCH
6 oz chicken breast
1 medium sweet potato
1 bottle of water

MEAL 4 – MIDDAY SNACK
8 oz fat-free fruit yogurt
1 bottle of water


PREWORKOUT SNACK
1 scoop whey protein mixed with water
1 apple
1 bottle of water

POST WORKOUT SNACK
2 scoops whey protein

MEAL 5 - DINNER
9 oz sole or salmon
2 cups cooked brown rice
2 cups spinach salad
Fat-free dressing


MEAL 6 – NIGHT SNACK
8 oz 1% cottage cheese

Add this to your strength and cardio training you will see how soon you will be lean in mean in 2009

Funk Roberts

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Milky Whey’s unique blend of fast and slow release protein will not only keep you feeling full longer, but maintains lean muscle mass. Here’s how it works: When you eat protein a chemical is released that travels to the brain and tells it “Stop Eating!” This doesn’t happen when you snack on a rice cake. Protein also helps prevent the loss of muscle and muscle requires more energy than fat. More muscle means more calories are burned even sitting at your desk!

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Supplement of the Month - Protein

Supplement of The Month Protein - sponsored by SupplementSource.ca

Women - BSN Lean Dessert

http://supplementsource.ca/product_info.php?manufacturers_id=60&products_id=262

Men - BSN Syntha

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A lot of people think that a protein supplement is just for getting big. That is partly true it is also used to cut fat a build lean muscle. So either way, gaining or losing, you should have a little protein shake involved in your diet. Don’t get me wrong, nothing compares to eating protein through your daily food intake, but most people do not have the time nor discipline to do that...

Saying this does not mean to overload on protein and you will cut fat, it means after your workout to have a daily shake. You will want to try and drink it within an hour post workout drinking the minimum amount according to the directions. This will help feed your muscle while they are still vulnerable and give them the protein the need to help them recover. This is the method I recommend for a fat loss training lifestyle.

On the other hand you have your individuals that are seeking muscular bodies. This is when you get into a few shakes a day. Starting off in the morning have your early shake to start the day off right. When drinking shakes to gain muscle you might want to use two scoops a shake. After you hit the gym you will want to consume another shake within an hour post workout. Again this is when your muscles are the most vulnerable for the protein to give them nutrients.

Later in the evening you will want to try to have another shake before you call it a night and repeat daily. I recommend take a break from the protein for two weeks after you have stayed consistent for four weeks strait. After taking your break you can resume in the same manner.

Take a look at these great protein powders, one for women and one men. Use them depending on your desired goal and you will see a difference.

Funk Roberts

Don't Rush the Beat!

Women Protein: Lean Desert

Contains a Sustained Release Multi-Function Molecular Protein Matrix which provides a precision release of quick and slow digestion protein designed to encourage rapid muscle nitrogen retention followed by a controlled anabolic release of amino acids for up to 7 hours! This special formulated matrix contains the 6 most complete and effective protein sources available for enhancing lean muscle tissue! Designed for athletes and bodybuilders who need a superior protein matrix to help them meet their nutritional requirements and physique goals! Contains Bioactive Protein Utilization Enzymes that promote optimum protein digestion and increases amino acid uptake by the muscle. BSN's advanced flavor technology replicates some of the most mouth-watering desserts you have ever tasted. Contains MCT's, EFA's, and Glutamine Peptides, which stimulate energy, fat loss, and lean muscle growth! Designed to be thick and satisfying (helping control your cravings and appetite until your next meal)!

Lean Dessert Protein Shake Highlights:
 Rich in BCAA's and other Essential and Non-Essential Amino Acids!
 Low in carbs and fat (ideal for low carb/low fat lifestyles)!
 Low in Lactose (less than 1 gram per serving)!
 No Aspartame of Acesulfame-K!


Men: Syntha 6 2.91lb

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.