Is Whey Protein Right For You?
Whey protein has been around for centuries. Ask your parents, I am sure they have heard of it. Over the last 15-20 years, the whey protein market has sky-rocketed. In fact, almost anyone that works out will talk about how they need to add a whey protein shake to their nutrition after their workout. It has become a staple to sports nutrition following exercise. But the question to ask yourself is whether it works? Or is it just another marketing fad that comes and goes, just like your low carb and low fat diets. Here are some important facts and common questions answered about whey protein and things you should know before deciding if it is right for you.

What is whey protein?
Whey protein is a high quality protein powder from cow’s milk. Milk has two proteins: Casein (approximately 80%) and Whey Protein (approximately 20%). Whey protein is more soluble than casein and also has a higher quality rating. It is often referred to as the “Gold Standard” of protein as it is the most nutritious protein available.

How is whey protein made?
Have you ever made paneer at home? For those that haven’t, it is very simple. You take a huge pot of milk and boil it until solids form. Those solids(curd) float atop the liquid from the milk and is used to make paneer. The liquid portion of this boiled milk contains the protein and lactose of the milk(and some fat that didn’t curd). The water is dehydrated from this liquid and you are a left with a powder known as whey protein concentrate. Through, a process of micro filtration, the lactose and fat can be removed from this liquid and dehydrated, leaving a powder known as whey protein isolate.

Is there a difference between whey protein isolate and whey protein concentrate?
Yes. Whey protein isolate is the purest form of whey protein available, as the lactose and fat have been microfiltered out. We recommend finding whey protein supplements with whey protein isolate listed as the first ingredient, rather than whey protein concentrate. Whey protein concentrate packs more junk with it (lactose and fat). Take a look at the back of your whey protein source, and you’ll see that there are some carbs and fats on the nutrition label. This is due to a mixture of whey protein concentrate in your supplement.

What are the benefits to adding whey protein to my sports nutrition?
Since whey protein is very soluble and easily digested, it becomes available in your bloodstream soon after ingestion. For this reason, bodybuilders recommend taking a post-workout whey protein shake to help stop the breakdown of muscle following strenuous exercise. In order to build muscle, you break it down by lifting weights, and you rebuild it by proper nutrition. The end result should be a stronger and bigger muscle. Whey protein following a workout has shown to minimize the breakdown of muscle with various research studies. Research studies have also shown that whey protein in combination with fast-absorbing carbohydrates(dextrose, sugar, white bread) leads to an increase in muscle synthesis following a workout. Vegetarians, like myself, benefit greatly from whey protein to help reach recommended daily protein requirements for athletes and bodybuilders. Not listed here are they potential health benefits as well.

Who should NOT take whey protein?
This is questionable, however I do not recommend whey protein for those that do not follow an intense lifting regimen(4-5 days a week, at least 30 min sessions). These will just be added calories that you could have consumed with your main meals of the day, which would probably be enjoyed more and have a higher nutritional value(chicken, eggs, turkey, low-fat dairy). Those that are lactose intolerant should be aware and those with any type of kidney disease.

How much protein should I take a day?
This varies across several sports nutritionists, however I recommend at least 0.8 to 1 g/lb body weight. For example, a 180 lb man will need to take in somewhere between 144 to 180 g of protein per day to maximize muscle growth. You can still grow muscle without protein, as carbohydrates and fats are converted to protein as well. However, you are more likely to put on excess fat with carbohydrates and fats. When dieting or cutting down fat, these protein requirements may increase. Protein becomes really important in this case, as it will help retain hard-earned muscle tissue, and keeping your metabolic rate high.

Are they are any long-term health risks to using whey protein?
At the current time, no literature shows any detrimental effects. Common side effects include gastrointestinal discomfort, diarrhea, and bloating. These side effects usually go away after using the supplement continuously, unless you are lactose intolerant. Start out slow, and work to increase your protein intake over time. When increasing your protein intake, I recommend having a renal function panel checked every six months to a year from your primary care physician. Although studies have not shown a causation to renal insufficiency with increased dietary protein consumption, it is better stay on the safe side. As always, drink about 10 cups of water a day to help flush out the waste products created from the metabolism of protein.

Dr. S.S.

Most of us make new years resolutions to lose weight.  But the problem is that spring break creeps up on us within a matter of 8 weeks.  So you want results, but you need them fast!  The following techniques have been used by bodybuilders and male models before their competitions and photo shoots respectively.  Here are some shortcuts to get a flatter belly the week before your spring break.

1.) Cut your Water Intake

-Fat gets stored in your fat cells with water. Therefore, we want to shrink your fat

cells by dehydrating them.  Cut your water intake where you only sip water

throughout the day, but no less than two cups of water a day. We want to this

safely.  Monitor the color change of your urine. It should progressively get darker.

If you start urinating less than three times a day, drink a little more water. And

also per hour of exercise, add half a cup of water to your intake.

2.)  Limit your Carbohydrates

-Not only does fat get stored in your cells, but so does carbs.  Carbs bind with

water in your cells as well.  So think about it, if you decrease your carbs,

you’ll be storing less water in your cells.  This should only be done about a week

before your trip.  Cut your carb intake by half and up your fats a little bit to

compensate for your reduction in calories.

3.)  Caffeine

-Found in coffee, energy drinks etc.  It is an antagonist to anti-diuretic

hormone; therefore it will get rid of excess water in your body.

4.)  Limit your Salt

-Na+ creates a concentration gradient in your kidney causing more water

retention. Therefore avoid it.  Did you also know that increased salt intake makes

your appetite increase as well? Not good right before spring break.

5.) Carb Load

-So after a week of depleting your carbohydrates, your muscles will start to look a

little flat, making you look less muscular and lean.  So about two days before your

trip, you should have a cheat meal and eat a lot of carbohydrates(pasta, rice,

potatoes).  Since your body has been deprived of carbohydrates, your muscles will

soak every last bit of it and very little will turn into fat.  This is one of the best

tricks out there.  But it only works if you depleted your carbohydrates enough, so

beware.

Check out this site on Fat loss…

Do you think Aamir Khan got his physique in Ghajini by just lifting weights? The answer is NO. When he was lifting weights at the gym he was giving his muscles small microscopic tears from heavy lifting. In order to build the muscle back he followed a strict diet routine which not only supplied constant nutritional support to his body, but also helped him lose fat and increase his muscle mass. Continuing on with the 3 part article on gaining lean muscle and getting the Ghajini physique …It is very important to have a good diet plan. There are a few points to note in order to achieve a desired physique. First key point is that you need to take in more useful calories than you burn. For example, a small bag of potato chips with 200 calories is not the same as eating a fruit or small piece of chicken. The potato chips have empty calories. This means that your body does not get the nutrients it needs to rebuild your muscles after you have broken them down from heavy training. Second, you need to increase your basal metabolic rate and keep it constant through out the day. For example, a normal person eats around 3-4 big meals a day. You get up and eat breakfast, that’s your first spike in the blood glucose levels. The body starts digesting it as soon as you finish eating. Slowly, the metabolic rate slows down until lunch time. That’s where the second spike occurs. The same spikes happen when you eat a snack and eat dinner.

As you will notice that the Basal Metabolic spikes are too volatile in the sense that you have significant highs and lows in your daily life. Here is a simple graph:

So in order to have a constant Basal Metabolic Rate throughout the day, you need to increase your meal frequency and eat foods which have good nutritional value. Here is the Graph if you eat 5-6 small meals during the day:

As you can see there is less volatility, and your BMR remains almost constant. The body is only capable of utilizing so many nutrients at a time. With small meals, there is greater opportunity for nutrient absorption. With the goal of building muscle fast, you need maximum retention of the nutrients necessary to accomplish this goal. Providing the body with a complete protein source at EVERY meal will help your body build lean muscle.

On the other hand, if you only eat 3 square meals a day then the body is more likely to store fat when it is unsure when it will get its next feeding. Your body is incredibly smart and whether or not you plan for the future, IT does. When it becomes used to being fed consistently, to six meals a day, it tends not to worry so much about tomorrow’s need for energy and is therefore less likely to store energy as unsightly fat.

Here is a Sample guide on Meals: for Vegetarians and Non-Vegetarians

Veg: Eggatarians/Jains

• Meal 1: Breakfast: Oatmeal, Juice, Whey Protein Shake or 6 Boiled Eggs or Omelet w/wheat bread
• Meal 2: Mid Morning Snack: Fruit (personal choice), Refried bean on Wheat bread or brown rice
• Meal 3: Lunch: Roti, Dal, Chole, Paneer (cooked/baked very less oil)
• Meal 4: Pre-Workout Snack: Granola bar/ Fruit/bottle of water or Gatorade, Whey Protein Shake.
• Meal 5: Post-Workout: 4 Eggs (Boiled or poached) w/ Wheat bread or your choice of Veg dish with brown rice.
• Meal 6: Bed time snack: Cottage Cheese/ Milk.

Non-Veg:

• Meal 1: 6 eggs (boiled or poached) or Oatmeal/Fruit juice
• Meal 2: Can of fresh tuna or Protein shake/w fruit
• Meal 3: Lunch: One and a half chicken breasts (Subway or Quiznos or Panera)/ ¼ cup Brown rice
• Meal 4: Tuna w/Granola bar, Gatorade
• Meal 5: Dinner: Chicken breast, Turkey, Fish, or your choice or Red meat subzi  (cooked in less oil/Baked)
• Meal 6: Cottage Cheese w/Apple/Milk or Protein Shake

While this plan may seem somewhat bland and even sparse compared to a more colorful day of brown bag bologna sandwich and McDonald’s take out dinner; in practice, these meals, spaced two to three hours apart, will not only satisfy any sense of hunger you might usually feel, but will provide you with far more energy than the regular work week diet.

You need at least 1 gram of protein for every pound of bodyweight. To build muscle eating protein from these sources will definitely add muscle:

• Whole Grains (Daal, rajma, lima beans, soybeans)
• Poultry (Chicken, turkey)
• Dairy( Milk, cheese/paneer, yogurt,cottage cheese etc.)
• Fish (Tuna, sardines, salmon, etc)
• Eggs
• Red Meat (beef, lamb, pork)
• Whey

And always remember to drink 5 to 6 bottles of water all through out the day to support growth!!

So to continue…in order to gain weight you have to take in more calories than you burn. Everyone has a different type of metabolism. For example, if you burn 3000 calories a day and if you eat 4000 calories that day your body will automatically put on weight. Furthermore, you have to eat high-quality calories. You cannot get away with eating potato chips and beer and expect to gain good weight which is adding more muscle.

A lean muscle weight gain involves a good workout by incorporating exercises which put stress on your body and triggers your body to put on weight in order to cope with the stress which your body goes through due to weight training.

This is MY workout which I followed in order to gain my weight. Please use this workout at your own risk.

So for this workout plan I have divided the plan into 3 major categories.

1. Gaining mass and strength
2. Increasing muscular endurance
3. Cutting Fat

These categories will be divided into weeks. Week 1-Week 6 will be Gaining Mass and Strength. Week 7-Week 9 will be increasing muscular endurance. Last but not least Week 10-Week 14 will be cutting the fat.

Gaining Mass & Strength (Week 1 to 6): Exercise

Monday: (Chest, Shoulders, Triceps, Abs)

• Flat Bench Press
• Shoulder Press
• Dips
• Crunches

Do a warm up set before starting your exercise in order to loosen up the muscles and to avoid injury. Do these exercises with 4 sets each by increasing weight when you go to the next set.

For Example:  Bench Press: Set 1:100 lbs (6-8 reps)

Set 2: 110 lbs (4-6 reps)

Set 3: 120 lbs (2-4 reps)

Set 4: 130 lbs (1-2 reps)

Tuesday: Rest

Wednesday: (Legs, Abs)

• Squats
• Leg Press
• Leg Curls
• Crunches

Thursday: Rest

Friday: (Back, Bi’s, Abs)

• Pull Ups
• Deadlifts
• Lat Pull Down
• Barbell Curls
• Dumbbell Curls
• Crunches

Increasing Muscular Endurance (Week 7-9)

You will do the same exercises but now you will reduce the weight and increase your rep ranges from (6-8 reps) to (12-15 reps constant for all sets)

Cutting Fat (Weeks 10-14)

You will do the same exercises with normal rep ranges of (8-10 reps) and now incorporate cardio into your training for days your are resting which are (Tuesday, Thursday, and Saturday/Sunday)

The cardio will be a high intensity routine which will be a 30- 40 min treadmill run or on an elliptical machine.

Note:

These exercises incorporate stabilizer muscles since multiple muscle groups are involved while performing them. For example (working out the back will also workout your biceps.

Stay Tuned for by next post on the Diet Part 3…this will be the most important part of this plan since your diet means everything for the way you will look. You will need to follow a strict diet in order to achieve your goals.

After starting college you realized that how important it was to be healthy and alert not only in class but also in general. Therefore, It is important to educate yourself  by researching and dedicating some time to be knowledgeable in weight training and dieting, if you want to put on weight by increasing muscle and lose fat in order to stay lean and healthy. As an Indian kid with “desi genetics”it really doesn’t help you have a good start to your venture, but with some determination you can tweak your genetic makeup and fool your body in order to reach your goals. All of the Desi Guys out there know what I am talking about. I know that at some point in your life a thought must have crossed you mind that “hey I am sooo skinny…how can I get big like some of these kids who wear Affliction t-shirts and have arms like the size of my thighs”. Am I RIGHT?? Well..if you answered Yes to my question then you are a step closer to being lean and muscular…if you answered NO then you are either content or want to lose the excess fat which you have amassed over the years by going to frat parties and drinking their jungle juice, going to some kids place who lives with 4 other roommates on a off campus house who  just invited you to come to his house party at the end of midterms OR your weekly hookah and beer pong meetings.

Sooo the big question is why can’t you gain weight? I believe there are couple of reasons for this problem you are facing. First, it’s your genetic makeup…remember bio class all you premed students??? You get half the genes from your mother and half from your father…soooo if your parents are naturally skinny, then you most likely will have the same body type….(of course there are a few people which do not fit this hypothesis). Second, its your metabolism. Your body just simply burns more calories than compared to a person who is a little built. Therefore, the type of diet that you have plays a crucial role in order to gain weight (More on this later…)

Soo all of you desi guys…and also people who are reading this and thinking if it pertains to you as well…ready to take a dive into how you can do this? How you can gain weight and lean muscle and maintain it?

There are a few rules for this journey and you CANNOT and I cant stress this enough…YOU CANNOT..break these rules if you want to achieve your goals.

Here on this site..I will give you details on the diet and bodybuilding exercises you need to follow and which I have followed over the years in order to gain lean muscle. So stay tuned for my next article (Part 2)…