Wow, people really need to take a sports nutrition course before posting in this forum.

Natural protein sources (eggs, chicken, etc.) are NOT the best source of protein. Each protein source has a "utilization" rating, which determines just how much protein the body will absorb. For example, eggs only have a 12% utilization rating. The average egg has 6 grams of protein; therefore, the human body can only absorb .72 grams per egg. Greatest source of protein? I think not.

In addition to the utilization rate, each form of protein has a "quality" rating. Typically, the scale is based around eggs being '100' and all other sources being compared to it. For instance, fish has a rating of 70. Therefore, the quality of protein in fish is only 70% when compared to the quality of eggs. Whey protein, on the other hand, is rated between 105-150. Therefore, the quality of protein in whey is up to 150% greater than eggs!

For those strong believers in chicken, it's utilization and quality ratings are 68 and 65 (respectively).

I'm not saying that protein supplements are NECESSARY to build muscle, but people have to start getting their facts right before they start throwing out bogus facts.





As for those hard-gainers that want to pack on size, you need to increase your calorie intake. To calculate the amount of calories you need, multiply your body weight (in pounds) by 11. This is your BASIC CALORIES NEEDS (ie. the amount of energy your body consumes without exercising).

Multiply this number by your metabolic rate. To calculate your metabolic rate, use the following chart:

age
<30 30-40 >40
mostly sedentary 1.3 1.25 1.2
Moderately active 1.4 1.35 1.3
Dedicated athlete 1.5 1.45 1.4


This equates into your 'maintenance total'. If you are trying to pack on muscle, you need to add 500 calories to this.


Let's do an example:

I weigh 150 lbs and am trying to put on muscle. I multiply this number by 11 (which equals 1650). Since I am under the age of 30 and am moderately active, I then multiply 1650 by 1.4 (which equals 2310). To put on size, I need to add 500 calories to this. Therefore, I need to consume around 2810 calories per day to meet my goal. Keep in mind that as you gain weight, this number will increase!!

As for the ratio of proteins-carbs-fats, there are mixed feelings. Generally, a ratio of 30-40-30 is used. I've also heard that 30-60-10 can be effective.

I hope this helps out fellas,
cheers

First off just cause you take a course dosent mean you know what your talking about most personal trainers and dietician dont know shit!

And as far as your little equations are concerened you cant cookie cutter someone as far as age weight height and all that other bullshit each individual has a unique makeup.

Also you have no idea about what you eat on the level you are talking about you dont know what that particular animals (for example) diet was how fresh it is, how its been handle/processed unless you raised it. Let alone how YOU are going to absorb it, you have to take a shit dont you.

Ratings mean nothing.

Eat a well balanced diet.

Train hard->Rest/Recover->Grow->eat a well balanced diet.

"Be a bodybuilder not a health food nut there two different things"-Mike Mentzer

The equation is designed to give someone a ROUGH IDEA of how many calories to take in. As far as I'm concerned, it's a hell of a lot more useful to these guys than just saying "eat a well balanced diet".

Just throwing out statements like "ratings mean nothing" is pure thickheadedness. They are based on a scientific study, in which you test thousands of subjects and find an AVERAGE. Obviously each piece of a particular meat source (be it chicken, beef, etc.) is going to be slightly different on the rating scale, but that doesn't mean it's not a fairly accurate indicator.

Mike Mentzer trained during an era where sports nutrition was largely a mistery, and he was too bullheaded to figure it out. Don't think for a second that he didn't have a nutritional plan! He just couldn't make it himself - that's where those individuals who take sports nutrition courses come into play

It is true that you don't have to study sports nutrition as in depth as I have in order to get gains; HOWEVER, I strongly believe that knowledge in nutrition is going to assist you in bodybuilding (and vice versa) - because they are so closely linked.

TBH, Going off your posts in this thread, you clearly don't know shit on the subject.

Felix & Big Tuna have the right idea.

However I don't completely agree about the whole foods vs Whey. Whey is ideal post workout when speedy protein intake is essential and as a cheaper source of protein compared to natural foods.. Natural foods win in the case of meals due to being whole foods, compromised of alot of nutrients.

I'd just get Bulk protein, I don't know where you are but here in the UK there are several places to get it at the fraction of brand names with the plus of no added crap.

I wouldn't waste my time worrying about the Bio availabilty and what not of Whey and natural foods and for the record, Egg protein has the highest bio-availability of all foods.

Just my 2 cents, OP stick with what Felix & Big T have said. Train hard, eat well(how clean depends on your bodytype, some can get away with crap)and rest.

fuck all the answers above. Get yourself a tub of Optimum Nutrition 100% Whey in whatever flavor you like. It is the de facto choice of all serious weight lifters.

Best time to drink? Down yourself with some protein pre-workout and some protein/carbs post-workout.

Drinking a Casein shake before bedtime would also help as it is slow to break down.

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Formerly A96

Optimum Nutrition, tastes great and works great.

You need to take in 1g per pound. but two scoops should do you well.

Take it after the workout, take creatine before the workout. I used to take creatine 2 hours prior and then again after the work out, after that would come the protein shake. If you're working out before bedtime you'll want a casein protein supplement as they digest while you sleep, whereas if you're taking a regular whey protein before bed, it will have a harder time digesting.

LOL. I didn't even read the rest of this thread and A96 said exactly what I said.

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A gropher is a close relative of the gopher species...

I assume you're referring to protein powders...

Stay away from cheap stuff- find some grass fed minimally processed whey. I use what's called Paleo Meal. Not cheap, but top quality- and whey is as good as it gets in the field of protein, short of fresh meat.

-Dream

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Attend The 21 Convention in Europe and North America at http://www.The21Convention.com/Attend/

Sorry to disagree with you Dream but here in the us supplements are un regulated,
these claims by the supplements companies with a grain of salt or rice flour as it will...watch video 1:45 and on and see what i mean

http://www.youtube.com/watch?v=BfTnVCh0dKE

There's also nothing un natural about casein protein...that stuff is gold i tell you. especially if you work out at night, i highly suggest just going with a casein. you could get a whey to drink during the day or something.

Man, I remember when i first started, EAS had these protein shakes that were phenomenal, they made my gains happen a lot quicker, unfortunately they don't make what I was drinkin anymore lol.

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A gropher is a close relative of the gopher species...

Intressting thread, a lot of intressting posts as well.

I would say, eat your majority of protein from natural sources(Chicken, steak, eggs etc).

Protein powders etc aren't needed, but they do help out a lot when it comes up time. Lets say you don't have time to make enough meals to cover your intake of protein, or you don't have the energy/will to eat that much food. Then these powders come in play.

Go with Whey(I would say almost any label) will work fine, just make sure its real whey protein powder approved and everything. You can also get Casein(slow protein) in to your shakes especially at night. So I would go for whatever is cheapest/tastes best.