Using Protein Powders For Bulking & Cutting
What is one of the main reasons a person buys a protein supplement? They are either wanting to maximize their muscle growth (Bulking) or they want to lose body fat (Cutting) because protein is vital for both of those goals, you will never build muscle if you’re not consuming enough protein and if your cutting weight you can expect to lose a lot of muscle mass if you’re not consuming enough protein so it’s very important. When it comes to these types of supplements, it is also important for people to understand that expired protein powder won’t have the same effect as protein powder that is in date will have. When it comes to our health, it is always best to be safe than sorry.
There are loads of places that you can get protein from, for example you could take a look at a company like Protein Hunter to help you find the right product for you. If you are going to take supplements though, then you have to use one that you like and one that works obviously.
The amount of protein you need per day for your body to cut or bulk can vary depending on the type of exercise and how much you do, it typically ranges from about 1 gram of protein per pound of body weight, if your endurance training you would need around 1g of protein per pound of body weight, if you’re doing strength exercises you will need more of a higher amount because you’re doing a lot more strenuous work around 2g of protein per pound of bodyweight, those doing intermittent activities you will need around 1.6g of protein per pound of bodyweight. So, you see its all dependent on your activity levels and how hard you’re working your body.
While cutting weight and body fat it is recommended to consume around 1g to 1.5g of protein per pound of LBM (Lean Body Mass) to preserve that hard earned muscle while you chip away at the body fat so you can be lean and mean, there are tons of articles out there, some saying more protein is needed on a cut about 1.6g to 2g, there are others saying you should consume the amount of protein for your goal body weight, so let’s say you’re 200lbs and your goal is 180lbs, instead of consuming 200g of protein you would need to consume around 180g to 190g of protein per day, if you’re carrying a lot of body fat remember you need to consume enough protein for your lean body mass, not your whole body weight because then you would be consuming too much protein for what you need, so maybe that’s why some say to consume your goal weight. As long as your consuming around 1g of protein per pound of body mass you should keep most of your muscle.
What is cutting and bulking: http://nutriwiki.org/index.php?title=Cut_or_Bulk
For examples look here: – http://forum.bodybuilding.com/showthread.php?t=121260701&pagenumber=1
Same goes if your wanting to bulk up and build muscle it’s kind of simple, you consume around 1g to 1.5g of protein per pound of lean body mass, a lot of people just go with per pound of body weight because it makes it a little easier than trying to work out their lean body mass weight, for example if you weigh 180lbs and you want to reach 200lbs you would need to consume around 180g to 190g of protein per day, as long as you don’t go under the 1g of protein per pound of body weight you will start to gain lean muscle mass.
The difference between them both is the number of calories you need to consume each day, cutting you will eat much less than you would bulking, on a cut you would generally decrease your caloric intake by 200 to 500, if your bulking increase slowly 200 to 500 calories, making sure you’re getting enough protein, fats and carbs for optimal growth and recovery.
Bulking for size: http://www.bodybuilding.com/fun/dean14.htm
If you want to work out how much protein you might need try this out: http://www.bodybuilding.com/fun/caltp.htm
When to use your protein powder
In terms of timing, there is no greater time to use your casein protein powder supplement than right after a hard workout. You have just blasted your muscles at the gym, they are all torn and exhausted, this is the perfect time for you to drink that best tasting protein powder you have been dying to try, your muscles are like a dry sponge wanting to absorb the protein which will aid in much faster growth and recovery.
The second most important time to take protein is around bedtime, you’re going to be sleeping for around 6-8 hours which is a long time without your protein, right before bed have a protein shake, you won’t feel as sore in the morning.
The third is right upon waking up, same reason as taking it before bed.
Lastly about 20/30 mins before you work out, this will make your workout feel less severe and prepare your muscles for the tough time ahead.
Best times to take protein: http://www.ehow.com/way_5314734_time-whey-protein-powder.html
What else can protein powders be used for?
Protein powders can be used for a lot more than you think, you don’t have to limit yourself to drinking a shake every morning and night, you could mix it up a little and make some delicious treats and meals with it.
First you will need to get yourself some of your favorite protein powders, there are many flavors you can choose from that will tickle your taste buds like crazy, once you have picked your favorite it’s time to start mixing it up.
You can use protein powders to make things like delicious pancakes in a morning for breakfast, you can use egg whites, cottage cheese, raw oats and lastly a scoop or two of your delicious protein powder and blend together to make a batter and make yourself some delicious pancakes!
One of my favorites is mixing natural Greek yoghurt with banana protein powder and you have banana pudding.
If you’re a coffee drinker get ready for this, you can add a small amount of whey protein to your coffee in a morning, it’s not only giving you protein that you’re going to need it’s also making your coffee taste amazing, especially with so many of the best tasting powders out there, you can even purchase protein powder coffee so you don’t have to worry about your coffee been too thick.
Delicious recipes: http://www.yummly.co/recipes/cooking-with-protein-powder
John is an advocator of being the most optimized version of yourself. After being in the fitness industry for many years, John decided to create a blog called Drunk With Style to share his personal knowledge that he has gathered over the years.