Biceps along with the pecs and abs are sometimes called vanity muscles because they are the most visible and therefore commands the most respect.

Invariably, when you ask someone to show you his muscles, he will probably flex his biceps.

I know this because I am always flexing my biceps.

Before we discuss biceps development, I want to point out that the biceps make up only one third of your upper arm with triceps the other two-thirds.

So, to have an impressive arm, you must build your triceps too or the effort on your biceps will not show good results

Many people fail to realize this and that is why you see them doing curls after curls without much improvement.

But We will touch on triceps exercises in another article.

For now, let’s talk about biceps.

The biceps muscles are a pair of muscles located in the front of the upper arm.

They are responsible for flexing the elbow joint and rotating the forearm.

The biceps muscles consist of two heads: the short head and the long head.

The short head originates on the coracoid process of the scapula (shoulder blade) and the long head originates on the supraglenoid tubercle of the scapula.

The biceps muscles insert into the radius bone of the forearm.

The biceps muscles are involved in a variety of upper body movements, including lifting, pulling, and carrying.

They also play a role in stabilizing the shoulder joint and contributing to good posture.

Strengthening the biceps muscles can improve your upper body strength and functional abilities and can also contribute to a more aesthetically pleasing appearance.

Now that you know about the biceps, let’s talk about the best way to increase and build your biceps muscles.

The biggest mistakes most guys have when trying to build biceps is that they rely on the same bicep curl exercises that either do not effectively target both heads of the bis or the body adapts to the same exercises and hence there is no growth.

To build bigger biceps, you’ll need to follow a consistent routine that targets the biceps muscles, using a variety exercise that target the biceps muscles including staples like barbell curls, hammer curls, EZ bar curls, incline dumbbell curls, and preacher curls.

BUT if you want to rapidly increase your biceps ad ensure that you are targeting all the muscles, then you also need to include exercises like lower curls, zottman curls, iso curls, cross body hammer curls, drag curls, wide curls and more.

The other thing you need is proper form and technique…if you are not using proper form when performing biceps exercises to avoid injury and ensure that you are effectively targeting the muscles.

To fully challenge the biceps muscles, vary your rep ranges and incorporate both high-rep and low-rep sets into your routine.

Of course, ensuring that you use progressive overload is key.

To continue making progress and promoting muscle growth, it’s important to gradually increase the weight you are lifting over time.

Today I have biceps workout that comes from my Total Body Terminator 5 Day Bodybuilding Split 4 Week Program where you focus on single body part training.’

And when you combine this advanced type training with the metabolic protocol, not only do you get an overload in volume with each body part, but workouts are only 15 minutes, and you get the adequate rest and recovery before hitting that body part today.

Here is a demo of the Biceps Workout using some of the exercises we talked about above… that will blast your biceps

CLICK HERE TO GRAB THE TOTAL BODY TERMINATOR 4 WEEK METABOLIC BODYBUILDING PROGRAM

Final Build Biceps Tips

Focus on the movement of your biceps all throughout the motion. Don’t lift weights that are too heavy that will compromise your form and techniques to show off.

By slightly turning and squeezing, you’ll build more peak on your biceps.

Like all exercises, pose and stretch the biceps between sets. This is to flush out lactic acid and help your biceps recover better for the next set.

Remember to change the order of the exercises you perform after 4 weeks to shock your biceps into new growth and watch those arms grow

Don’t forget about nutrition: In addition to exercise, proper nutrition is crucial for building muscle. Make sure to consume enough protein, carbs, fats, veggies/fruits and calories to support muscle growth and recovery.

Remember to be patient, as building bigger biceps takes time and consistency. It’s also important to listen to your body and allow for adequate rest and recovery between workouts.

If you want the full follow along biceps workout along with the full Total Body Terminator – 5 Day Bodybuilding Split 4 Week Program, then click the link below and learn how to build massive biceps along with building overall muscle while burning fat.

Testosterone 101

Testosterone is a steroid hormone necessary for enhanced libido, energy, immune function, and protection against osteoporosis.

In addition, this hormone supports the development of certain male attributes like hair patterns, muscles, and voice modulation.

Testosterone production in men increases under the puberty stage.

Normal testosterone levels in the bloodstream is about 359 and 1230 nanograms/decilitres

As people age, a decline in testosterone production is experienced. This decline causes low sex drive, constant tiredness, depression, and loss of strength.

Furthermore, very low levels of testosterone in men increases the risk of obesity and heart attack.

As we age over the age of 35, 40, 50 and 60, maintaining testosterone levels above 600 ng/dl

Low testosterone levels result from inability of the testes to produce adequate quantities of testosterone.

This development affects the whole-body system and causes many physiologic, chemical, and hormonal changes.

Age is not the only culprit for the drop of testosterone production.

According to David Zava, PhD., the president of ZRT Laboratory, a leading hormone research lab in the United States, many factors contribute to low testosterone levels.

Environmental toxins, prolonged stress, and depression are just some of the factors that may trigger the body to lower testosterone reproduction.

Lifestyle can also be a factor in lowered production of this hormone.

Excessive drinking, smoking lack of exercise, and unhealthy diet may damage the testes and lower testosterone production. Other reasons for low production of this substance are hypertension, use of anabolic steroids, prescription or non-prescription medications, surgeries, cancers, and infections.

People can improve testosterone levels by changing their lifestyles, improving their diet, or by including exercise programs in their daily lives.

Exercise and other physical activities are proven to show measurable improvements in testosterone levels.

Another key way to naturally increase testosterone levels is with supplements. Many products like herbal supplements and vitamin products that claim to boost hormones levels are available in the market.

My Alpha Max Test 3D all-natural extra strength testosterone booster is the perfect supplement to help increase testosterone levels, promote testosterone production, improve muscle mass, increased bone density, higher energy levels, decreased irritability and anxiety are some of the benefits associated Alpha Max Test 3D.

8 BEST SUPPLEMENTS TO INCREASE TESTOSTERONE

Of all the meals we eat, breakfast gets the least respect.

Here’s what I’m talking about:

1 – Breakfast is the most skipped meal. As many as 25% of us skip it every day!

2 – It’s often an afterthought – or even a problem! Because …

3 – When we do eat it, we want something that’s fast and requires no/little effort.

4 – And it’s even better if we can eat (or drink) our breakfast on the run.

The fact is, there are a LOT of studies investigating whether we even need to eat breakfast in the first place.

However, many of those studies have linked eating breakfast to being healthier, losing more weight and balancing your hormones.

People who eat breakfast tend to have:

• Lower levels of LDL (“bad”) cholesterol,
• Less risk of getting diabetes, heart disease, or being overweight.
• Better memory and concentration.

People that eat breakfast have a smaller appetite during the day, make healthier food choices and sleep better.

Plus, men that eat breakfast will lose more belly fat, boost testosterone, and build more muscle.

If you are skipping breakfast, often this hurts your body’s ability to control your blood sugar throughout out the day.

When it comes to breakfast PROTEIN is the key macronutrient!

When you eat enough protein during breakfast, it has a positive effect on your body all day long.

Most people eat the majority of their protein for dinner according to the American Society of Nutrition, it’s important to eat a source of protein with each and every meal.

A protein filled breakfast will help you:

• Helps your body repair and build muscle
• Release hormones that keep you felling full
• Improves blood sugar control for hours
• Boost calorie burn (which leads to more FAT BURN)
• Can help cut back on unhealthy snack cravings throughout the day and night

Whenever possible it’s important to get your nutrition from REAL whole foods as whole foods contain more nutrients your body needs like fiber, vitamins, minerals and more.

Whole foods will keep you feeling fuller longer

THE PROBLEM: it can be very challenging getting enough protein in your diet, especially when you don’t have time to cook your breakfast, so supplementing with a HIGH-QUALITY Grass-Fed Whey Protein Isolate that is non-GMO is KEY!

The fact is, what you eat effects how you feel – starting from the moment you wake up.

When you start your day with a healthy breakfast, it sets you up to WIN THE DAY!

Your breakfast doesn’t always have to be boring eggs, oatmeal or a smoothie, you can have your PANCAKE and eat it to.

Today I am going to hook you up with a 5 Minute Vanilla Chocolate Chip Protein Pancake which was both super delicious and healthy!

The great thing is that we felt so great and full of energy after we had these pancakes…check it out and follow our 5 Minute Protein Pancake Recipe below

Vanilla Chocolate Chip Protein Pancakes

• Flourish Protein Pancake Mix or any pancake mix
• 5 scoop LeanPro30 Vanilla Grass Fed Protein
• Stevia Sweetened Healthy KRISTA Chocolate Chips (2 handful)
• Sugar Free Maple Syrup

Directions

1. Pour the Pancake Mix into a mixing bowl and slowly add water ad stir until it reaches pancake batter consistency that you want
2. You might have to add a little more liquid or protein powder depending on the consistency desired.
3. Stir in your chocolate chips – 2 handfuls
4. Over a medium heat, heat up a frying pan that’s been coated with PAM nonstock spray. When it’s hot, scoop the batter with a spoon, to form your desired size of pancake.
5. Cook for a couple of minutes and when the edges start to turn brown, flip it over to cook the other side
6. Place pancakes on a plate and top with sugar free maple syrup and enjoy!

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You need to feed the muscles what they need to support proper growth and recovery. The immediate period following a workout is when your body is at its highest need for nutrients, so giving it the proper ratio of protein, carbohydrates, and fat is key to stimulating muscle protein synthesis and getting the repair process started ASAP.

Ultimate Post Workout Muscle Building Protein Smoothie Recipe Video

Why Your Post-Workout Meal Is Essential For Muscle Growth

It shouldn’t come as a surprise that what you eat after (and before) your workout sets the stage for the results you see. You work hard in the gym not to blow it with your eating, so getting in the nutrients that your body needs to fuel, repair, and grow is critical in that window after training.

You’ve probably heard all the talk about the “post-workout anabolic window of opportunity” so this may be nothing new to you, or it may be totally foreign. In any case, I’m going to help you understand just how important that hour or two after you workout is if muscle growth and boosting your testosterone is your goal.

Let me first start by explaining three basic principles:

1. Your body uses nutrients differently at different times of the day and during different activities
2. What you consume before, during, and after your workout is key to the results you’ll see
3. By loading up on certain nutrients after your workout you can enhance muscle growth, fat loss, and testosterone level

They’re pretty straightforward and the goal of all three of these principles is to maximize your gains. In general, your post-workout nutrition also has three specific goals [1]:

• Replenish glycogen stores
• Limit protein degradation
• Increase muscle protein synthesis

Essentially, we want to top up energy stores that have been depleted through training, increase muscle size and strength, and repair any damage that was caused to muscles during your workout.

The reason why post-workout nutrition is SO important is because during intense workouts, or even any form or resistance training that puts stress on muscles, we damage tissues at a microlevel. This damage is ultimately what increases muscle size and strength, but after a workout it requires repair.

This repair and regrowth process happens when old, damaged proteins are recycled to form new ones; it’s a process called protein turnover and it is constantly happening in your body, but at increased levels after a workout, assuming you’re refuelling correctly.

Under normal circumstances (in a resting state), protein degradation and protein synthesis is pretty much balanced, but with exercise, the extent of protein degradation is going to depend on the intensity of the workout; more intense training causes increased protein breakdown and decreased protein synthesis [2].

So, if you want to prevent muscle protein breakdown after resistance workouts, you have to feed your body what it needs to repair and grow these tissues–amino acids.

Studies consistently show that Muscle Protein Synthesis (MPS) is enhanced by ingestion of amino acids, but the degree to which MPS increases depends on the quantity of amino acids consumed [2]; more essential amino acids (EAAs) have a greater impact on MPS. And studies also show that MPS increases when amino acids are consumed immediately after exercise [3].

With that said, let’s go back to my original point–MPS increased slightly after resistance training, while muscle protein breakdown increases drastically; your body is doing a lot more breaking down than it is building, which is why we need to support building.

Muscle hypertrophy can only occur when there is a positive protein balance during recovery. In simple terms, you have to make sure you have enough building blocks for protein synthesis so that the breakdown doesn’t exceed it.

Protein availability is key for this aspect because if the amino acids aren’t available, your body can’t use them and you can’t repair and grow muscles. It’s a simple principle.

The other thing I mentioned before was this “anabolic window of opportunity.” It’s something that’s been talked about in the fitness world for ages and while studies do find that this window isn’t exactly what we thought it was, there still is a period of time post-workout where your body is primed to absorb nutrients.

Because your body depletes a significant amount of stored fuel during intense resistance training (glycogen and amino acids) and damages tissues, theoretically consuming the proper ratio of nutrients after training would stimulate rebuilding of damaged tissues and replenish energy stores, but also do this in a way that enhances both body composition and exercise performance [1].

You want to optimize your training-related muscular adaptations, which means getting those nutrients into your body ASAP.

The Role Of Macros In Your Post-Workout Meal (Hint: You Need Them ALL)

We always hear about protein and carbs as the gold stars of muscle building post workout, and while yeah, loading up on those are key to stimulating MPS and replenishing glycogen stores, you actually need all three macros–protein, fat, and carbs. That’s especially important if you’re dealing with any sort of testosterone deficiency

All of the ingredients in this post-workout smoothie that we’re going to breakdown below are your biggest hitters when it comes to muscle building and optimizing testosterone levels. Yes, protein and carbs are two biggies for restoring glycogen and stimulating MPS, but if you’re not getting the micronutrients, you’re not doing your hormones any favors.

For muscle growth, you need protein. Well, you need the amino acids that protein breaks down to, especially leucine–the amino acid that plays a major role stimulating the mTOR pathway for protein synthesis.

For energy, you need complex carbs in the form of glucose; your body breaks down carbs into glucose to supply your cells with that it needs, and then stores the leftovers as glycogen.

Glycogen reserves are one of the fastest and most efficient resources for your body to draw on during intense exercise, and if you want to perform, you need these reserves full.

For testosterone production, you need micronutrients.

Those come from things like nuts and seeds, fruits, vegetables, and healthy fats. Zinc and vitamin D are both critical to testosterone production; magnesium is important for electrolyte balance, muscle growth, and testosterone; omega-3 fatty acids are key for reducing inflammation and accelerating recovery; fibre is required to regulate bowel movements and eliminate excess estrogen; and healthy fats are needed to support cholesterol production, which is the precursor to testosterone.

You can’t do a job for 10 with one person, so don’t neglect the macro AND micronutrients from your post-workout shake.

The Simplest Way To Max Out Your Post-Workout Nutrition

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Eating a whole-foods meal after a solid workout is one way to maximize your gains and stimulate muscle protein synthesis immediately, but for times when you’re on-the-go or just don’t have time to cook an entire meal, smoothies are a great sub that do the same job–sometimes even better.

Some people love to toss back a shake with just straight protein, but like we just covered, there’s a lot more that goes into post-workout nutrition and muscle building besides protein. You need a good mix of all the nutrients to optimize T levels, boost muscle growth, and shed fat.

And by downing a high-protein smoothie after your training, you could help to:

• Accelerate recovery by stimulating insulin to increase nutrient transport into cells
• Enhance digestion and absorption
• Increase tolerance to food post-workout (some people aren’t hungry or can’t stomach a big meal right after training)

So, with all of that said, I want to give you one of my favorite ways to refuel after a hard training session. It’s simple, delicious, and loaded with protein, carbs, and fat to build testosterone, increase muscle mass, and take your performance to a whole new level.

Ultimate Muscle-Building Vanilla-Blueberry Protein Smoothie Recipe

Looking for an easy and delicious way to maximize your gains after a workout that isn’t the typical protein shake, egg whites, and oatmeal? This vanilla-blueberry protein smoothie is jam packed with the foundational nutrients to support muscle growth, boost testosterone production, and accelerate recovery.

Whether you’re on-the-go or not, it’s a must-have recipe that you won’t want to lose.

The Ultimate Post Workout Muscle Building  Protein Smoothie Recipe

1 cup steel-cut oats

1 banana, fresh or frozen

2 tablespoons cashews

½ cup organic blueberries, fresh or frozen

1 cup mixed greens (spinach, kale, spring mix, etc.)

1 tablespoon chia seeds

1 tablespoon hemp hearts

1-1½ scoop LeanPro30 grass-fed vanilla protein powder

1 scoop Amino Power BCAA

1 scoop Advanced Creatine

1 cup water

Ice (optional)

Blend and Enjoy Your Smoothie

The Smoothie Recipe Breakdown

Let’s take a closer look at the benefits of each ingredient.

Steel Cut Oats

Slow-burning carbs are the way to go when it comes to maximizing muscle growth. While some people will argue that a quick-digesting carb will spike insulin to shuttle amino acids into your muscle faster, they also spike blood sugar, which long-term will cause metabolic issues, fat accumulation, and weight gain–things that naturally come along with age that you’re not looking to fall prey to. Complex carbs, on the other hand, digest slowly and supply a sustained release of glucose to keep energy level stable.

Steel cut oats are one of my favorite sources of complex carbs to add to smoothies. They’re not only key for supporting the thyroid, which is the master gland for regulating your metabolism, and replenishing glycogen stores depleted during intense workouts, but oats have also been shown to be protective against heart disease by improving cholesterol levels, reduce chronic inflammation, and improve gut flora [5, 6, 7].

Oh, and did I forget to tell you that complex carbs are key for boosting testosterone?

Bananas

Bananas are a fav for post-workout snacks, but they’re also my go-to for smoothies. They don’t just make smoothies taste way better, but they’re also loaded with nutrients important for muscle building–especially potassium.

Potassium is an essential electrolyte required for fluid balance, nerve function, and nutrient transport, but because potassium is one of the several minerals lost in sweat during intensity exercise, it can lead to fatigue, muscle weakness, and cramping.

Athletes and anyone engaging in high-intensity exercise need to replenish potassium daily to ensure optimal performance and recovery, but also muscle tissue growth. Without sufficient levels of potassium, your body cannot use the energy released during metabolic processes. Studies shed light on the role of potassium in ensuring optimum utilization of food elements required for protein synthesis and growth [8]. But then we also have all the B vitamins that enhance absorption of zinc, which is critical for testosterone production.

Bottom line: Eat your bananas!

Cashews

This creamy nut is one you don’t want to neglect from your shakes. They’re loaded with an abundance of nutrients that support good health, including copper, magnesium, iron, zinc, phosphorus, and manganese–nutrients that are important for supporting energy production, brain health, immune function, and bone health. But they’re also loaded with healthy fats that support production of good cholesterol–the precursor to testosterone.

Blueberries

When it comes to berries, blueberries are king–especially for men’s health. They’re rich in vitamin K, which is essential for supporting proper blood clotting, as well as vitamin C, a powerful antioxidant that helps fight free radicals and protect cells from damage. They’re especially high in what are called flavonoids, nutrients that give fruits and vegetables their bright color.

One specific study found that men who consumed more fruit had a reduced risk of erectile dysfunction by 14%, and men who consumed more flavonoid-rich foods in conjunction with physical activity reduced their risk by 21% [9]. And if that wasn’t enough, researchers suggest that anthocyanins, flavanones and flavones–all of which are types of flavonoids–have the most profound effect in preventing erectile dysfunction. Blackberries, blueberries, and cherries are all rich sources of anthocyanins, which is also linked to improved blood vessel health.

Additionally, blueberries are also high in fibre, which helps bind excess hormones for excretion in stool, and for excess estrogen, that’s the only way out of the body. And as we know, estrogen and testosterone levels need to be balanced; when estrogen is too high, it decreases testosterone levels and you start to experience nasty symptoms of high estrogen.

Mixed Greens

I know I’m going to sound like your mother when I tell you that you need to eat your greens!! Leafy greens are loaded with all sorts of micronutrients–vitamin A, vitamin C, antioxidants, fiber, folate, vitamin K, calcium, iron, potassium, and more–along with magnesium, which plays a huge role in testosterone production.

One study found that exercise (obviously) increases testosterone levels, but 4 weeks of magnesium supplementation resulted in a significant increase in free and total testosterone levels in both sedentary individuals and athletes, with those who exercised regularly and supplemented seeing the greatest increases [10].

Chia Seeds & Hemp Hearts

These small but mighty seeds are packed full of nutrients that support men’s health.

For 1 oz. of chia seeds you’re looking at 11 grams fibre, which supports excess estrogen elimination, 4g protein, 9 grams of what (5g of which are omega-3s), calcium magnesium, manganese, phosphorus, potassium, and B vitamins. And for hemp hearts you’re looking at a similar nutrition profile with higher protein content, iron, zinc, vitamin E, and sulfur. They’ve also been shown to support heart health by improving lipid profile, reducing inflammation, fighting insulin resistance and belly fat, and increasing levels of good cholesterol, the precursor to testosterone [11, 12, 13].

Combined, these little guys go a long way to support estrogen elimination, testosterone production, muscle growth, and proper recovery.

LeanPro30 Grass-Fed Whey Protein

A high-quality protein powder in your smoothie is a must for a few reasons. First and foremost, protein is the building block of muscle growth and if you aren’t consuming enough dietary protein, your body doesn’t have the amino acids it needs to build functional proteins and both your muscle mass and recovery are going to suffer.

Whey protein is an amazing option for protein powders, but it’s not just any old whey–you want grass-fed to avoid all the hormones, antibiotics, and other harsh chemicals that come in conventional whey protein. Studies actually show that organic grass-fed whey contains more beta-lactoglobulin, lactoferrin, and lysozyme than conventional whey [xx]. I know what you’re thinking… Funk, I don’t know what any of these are, but let me explain.

• Beta-lactoglobulin → B-lactoglobulin isn’t a compound in whey, it is whey protein. The bioactive milk peptide is shown to boost immunity, decrease oxidative stress, improve cholesterol levels, reduce blood pressure, and act as an antioxidant [x, x2, x3].
• Lactoferrin → Another protein that has powerful effects on immune function and regulating inflammation [x4, x5].
• Lysozyme → A natural born killer, the role of lysozyme is maximized when combined with lactoferrin. It may reduce inflammation and inhibit growth of pathogenic bacteria [x6].

But the other reason why I LOVE grass-fed whey is because it’s a complete protein, meaning it contains all essential amino acids needed for muscle protein synthesis, but it also contains leucine that absorbs faster and is more effective for stimulating muscle protein synthesis than other proteins sources [x7].

Unlike other whey powders that are full of nasty ingredients, LeanPro30 is always my top choice. Not only does it taste amazing, but it’s naturally sweetened with stevia, lactose-free, gluten-free, non-GMO, no sugar, no soy and contains 28g of high-quality protein per scoop.

Amino Power BCAAs

If there’s one supplement that can maximize muscle growth and recovery, it’s amino acids. The BCAAs are a group of three essential amino acids–leucine, isoleucine, and valine–that play a critical role in stimulating muscle protein synthesis. Of the bunch, leucine has the biggest impact on stimulating the mTOR pathway–the main route for protein synthesis. And while research is mixed as to whether BCAAs are essential for boosting muscle growth, there’s some pretty conclusive evidence that they don’t hurt.

A 2017 study published in Frontiers in Physiology found that people who consumed 5.6f of BCAAs after a resistance training workout saw a 22% greater increase in muscle protein synthesis compared to those who consumed a placebo drink [x8]. Studies also note that after strenuous exercise, dietary protein or BCAAs are required for recovery of muscle protein to increase tissue levels of leucine via mTOR [x9]. In conjunction with insulin, skeletal muscles can coordinate protein synthesis, repair muscle damage, and stimulate new muscle growth.

Advanced Creatine

If there’s one supplement that all men should be taking if you’re trying to boost muscle growth, it’s creatine. Creatine has got a pretty bad rep over the years so it’s no surprise that most people take a hard pass on it, but I’m telling you that it’s worth it. Not because it physically makes your muscles bigger by drawing in water, but because of its requirement in energy production to sustain high-intensity workouts. Your body’s ability to continually produce energy to fuel working muscles is dependent on levels of phosphocreatine (PCr), which are depleted with intense activity, but when you supplement with creatine, you’re directly boosting intramuscular phosphocreatine concentrations and therefore directly boosting regeneration of ATP. Basically, creatine allows you to work harder for longer [x10].

And with my Advanced Creatine supplement, you’re also getting fenugreek to aid in the absorption of creatine into muscle cells to max out on the benefits [x11].

References

[1] https://pubmed.ncbi.nlm.nih.gov/23360586/

[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3854183/

[3] https://pubmed.ncbi.nlm.nih.gov/21045172/

[4]

[5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6395719/

[6] https://pubmed.ncbi.nlm.nih.gov/31192555/

[7] https://academic.oup.com/nutritionreviews/article/78/5/343/5602346?login=true

[8] https://pubmed.ncbi.nlm.nih.gov/2819012/

[9] https://pubmed.ncbi.nlm.nih.gov/26762373/

[10] https://pubmed.ncbi.nlm.nih.gov/20352370/

[11] https://pubmed.ncbi.nlm.nih.gov/18492301/

[12] https://pubmed.ncbi.nlm.nih.gov/17356263/

[13] https://pubmed.ncbi.nlm.nih.gov/23088580/

[xx] https://pubmed.ncbi.nlm.nih.gov/22549884/

[x] https://www.mdpi.com/2306-5710/3/3/31

[x2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5124466/

[x3] https://pubmed.ncbi.nlm.nih.gov/15051858/

[x4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2915836/

[x5] https://pubmed.ncbi.nlm.nih.gov/16261255/

[x7] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6567276/

[x8] https://pubmed.ncbi.nlm.nih.gov/28638350/

[x9] https://pubmed.ncbi.nlm.nih.gov/16424142/

[x10] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1319235/

[x11] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3761853/

Supplementing and using a whey protein powder is one additional and effective way to include protein in your nutrition lifestyle.

The only problem there is a lot of confusion for someone who has never taken protein powder before, what types of protein powders should you use, protein myths and what the benefits are for someone who is over 30, 40, 50 and 60 years old and more.

In today’s coaching call I will dissect the benefits of supplementing with whey protein powders for our health, fitness, weight loss, muscle growth and more, while educating you on whey protein in general.

Watch the BENEFITS OF WHEY PROTEIN VIDEO BELOW

In The Coaching Video We Will Cover:

• What is Whey Protein
• Difference Between Whey Protein Concentrate and Isolate
• Biological Value Protein
• 6 Protein Myths
• Different types of Protein Powders
• 5 Things To Look Out for When Purchasing Protein Powder Supplement
• Benefits of Protein Powder For Men And Women
• 5 Hidden Ways To Use Protein Powders
• Best Protein Powder On The Market

What is Whey Protein

Much of the protein found in protein bars, drinks and powders is derived from milk. When the milk is being processed to form yogurt or cheese, the remaining part of it or the liquid is called whey.

Whey protein is a fast-digesting protein.

Whey is considered a high-quality protein as it contains all the amino acids needed for your body.

whey is also beneficial for increasing the production of new protein in your muscles.

There are several different types of whey protein used in supplements. Two of the most common forms are whey isolate and whey concentrate.

Both forms use different processing techniques which produced different nutritional content in each.

• Protein concentrates: Produced by extracting protein from whole food using heat and acid or enzymes. These typically supply 60–80% protein, with the remaining 20–40% composed of fat and carbs.

• Protein isolates: An additional filtering process removes more fat and carbs, further concentrating the protein. Protein isolate powders contain about 90–95% protein.

When it comes to choosing between the two, you want to use Whey Protein Isolate…as mentioned above, whey protein goes through a different processing than Whey Concentrate which results in whey isolate containing MORE protein with LESS carbs and fats per serving.

The Biological Value of Proteins

If you’ve been doing some reading on protein foods and supplements, you may have heard the word ‘biological value’ being tossed around. BV, as it’s referred to as short, is basically referring to how well a particular type of protein is utilized in the body.

The higher the biological value, the better use your body will make of that protein and the more it’ll help you reach your goals.

It only stands to reason then that you’ll want to put the highest BV proteins into your body. After all, why waste time with something that’s less than optimal?

How do the various proteins stack up?

Here’s a list.

• Whey Protein Isolate – BV = 159

• Whey Protein Concentrate = 104

• Eggs (whole) – BV = 100

• Eggs (whites) – BV = 88

• Chicken/Turkey – BV = 79

• Casein protein – BV = 77

• Soy protein – BV = 74

• Fish – BV = 70

• Lean Beef – BV = 69

• Cow’s Milk – BV = 60

So, as you can see, whey protein really tops the list here. This is because whey protein isolate has actually been manufactured to be digested even better by the body than the gold standard eggs.

Your body knows just what to do when you feed it whey isolate. It’ll quickly take up those amino acids and quickly start putting them to good use.

6 Biggest Myths About Protein – Protein Myths BUSTED

There’s a lot of talk about protein powders in the health food world. Some say supplementing protein is essential to life… others say it just makes you gassy and gain weight. Let’s cut through the crap and get to the TRUTH.

Yes, there are many myths and half-truths about protein powders.

Most of them are perpetuated by companies who want you to buy THEIR product and not the competitor’s.

Yet it’s the QUALITY of protein that has the biggest effect on how your body reacts…

MYTH #1) Protein powders make you gain weight
Many people believe that if you take protein without working out strenuously, you’ll gain more unwanted weight. That’s just not true. Studies show that adding a specific amount of high-quality whey isolate protein daily can actually help you LOSE weight.

MYTH #2) Protein powders are Protein Powders

This is probably the worst generalization in the history of nutrition. There are thousands of different types of protein at a molecular level.  There are usually 2 sides to every protein debate: isolate vs concentrate, quick release vs sustained released and whey vs casein.

The absorption rate is the speed at which protein is digested, Quick release proteins like WHEY get’s to your muscles faster and is perfect for intra and post workout shakes when you muscles are starving for it. Sustained release protein like casein have a much slower absorption rate and usually taken at night.

Which one is better…well if you are a hard core bodybuilder than you probably want to use both but for most of us out there that are looking to build some lean muscle, burn fat, recover faster from workouts and stay health…a 100% Natural Whey Protein Isolate is the way to go.

MYTH #3) Too Much Protein is hard on your kidneys

You probably heard this from your drunk friend who should be more worried about the effects of the alcohol’s effects on your kidney. Unless you are on renal dialysis or throwing down a full 2lb canister of protein powder every day, your kidneys will be fine.  If you are digesting a log of protein you need to be drinking lots of water, which you are doing anyway

MYTH #4) Protein powders make you gassy
This is one of those half-truths… because low-quality protein causes a lot of stomach discomfort. But if you have the right digestive enzymes to compliment your protein, you’ll avoid those unpleasant feelings and even have better absorption and digestion.

MYTH #5) Your body can’t digest more than 30 grams of Protein at a time

This is another brutal myth.  Do you really think our bodies could survive with only 30 grams of protein per meal?  The truth is that protein just takes a little longer to digest and be utilized. Digestion of a standard meal is incomplete after about 5 hours and amino acids are still being released into your blood stream and into your muscles.

MYTH #6) Protein Powders will make women too muscular

It’s going to take a lot more than proteins shakes to get your way more muscular. That comes from increasing your testosterone levels to the limits.  There is no point where any women needs to worry about a good whey protein isolate making them more jacked. You will lose more weight using protein shakes.

Are you looking for the 100% all natural quality whey protein that’ll help you gain lean, sexy muscle… lose extra weight… without all the negative side effects.

TYPES OF PROTEIN SUPPLEMENTS

If you are looking to get on board with a protein supplement, it’s important that you consider which types of protein supplements are available to use.

Walk into any supplement store or do a quick search online and you’ll be met with a dizzying array of options.

How does each stack up?

Let’s look at the main protein supplements you might be considering.

Whey Protein Powder

First you have whey protein powder. This is the gold standard of protein powders. It’s the one that everyone can use at any point during the day. It’s highly versatile, it’s very lean (consisting of nearly 100% pure protein if you get a good quality one!), and it’s quite cost effective.

Whey protein powder is great for those who are looking to build muscle, burn fat, improve their performance, or simply enhance their health. Don’t forget – whey protein powder can boost your immune system.

Meal Replacement Powder

The second type of protein supplement is a meal replacement powder. These are designed to replace an entire meal, therefore have both fat and carbs added to the mix.

How do these stack up?

Sadly, not so well. When you look at the stats for these powders, you’ll usually find that they are loaded with sugar and the fats they contain aren’t the best variety.

While you may find one or two products out there that aren’t so bad, most simply don’t deliver what you need.

If you want to have a protein supplement as a meal replacement, consider creating your own with a quality whey like LeanPro30 mixed with ground up oatmeal, fresh fruit, and some unsweetened dried coconut flakes. This will give your body far superior nutrition.

Weight Gainer

Finally, the last type of protein supplement you may come across is a weight gainer. If you’re looking to pack on lean muscle mass and have a fast metabolism, these may seem especially attractive.

With 300-1000+ calories per serving, it’s an easy way to get your intake up.

9 Benefits Of Protein

So, what is so great about protein anyway? Why is it the nutrient to eat? Here are the key facts that put it above the rest.

1. Protein crushes Next time hunger hits you, eat a high protein meal. I guarantee it’ll be gone in a hurry.
2. Protein boosts your metabolic rate. Want to burn fat faster? Eat protein. For every 100 calories of protein you consume, you’ll burn up around 25-30 of those calories just breaking it down. Neither fats nor carbs can say the same.
3. Protein helps you retain lean muscle mass. Remember, it’s your lean muscle mass that helps you kick-start your fat burning engine. The more of it you have, the faster you’ll be torching fat all day long. Why risk losing it? Eating enough protein helps ensure you don’t.
4. Protein stabilizes blood glucose levels. The more stable your blood sugar levels are, the lower your risk of accumulating body fat. This is a major win for getting lean.
5. Protein helps you recover from your workout sessions. The sooner you recover, the sooner you can get back into the gym to train hard again – and make great progress because of it.

Here are the many ways in which eating more protein can help.

1. Suppresses your appetite.

If there’s one thing that can quickly destroy your best dietary efforts, hunger is it. Controlling hunger needs to be the name of your game because when it rears its ugly head, all best are off. You are eating whatever you can find.

Protein digests slowly in the body, thus controls hunger for hours. No more clock watching until your next meal comes along.

2. Boosts your metabolism.

Want an instant boost to your metabolism? Eat more protein. Seriously though. For every 100 calories that you consume from protein rich foods, you’ll burn off around 25 of those calories just breaking that protein down.

This means you only net 75 calories total. It’s like boosting your metabolism by 25%. This all adds up and at the end of the day, may mean far superior weight loss results.

3. Stabilizes blood glucose levels.

Keeping your blood glucose levels stable is another vital thing you must do if you hope to burn fat successfully. When your blood sugar levels skyrocket, insulin floods your system and takes this glucose up quickly into storage. Unless you’ve just done an intense workout, the storage its taking it to is body fat storage.

Not good. Keeping blood sugar levels – and insulin – stable is a must.

4. Preserves lean muscle mass tissue.

Finally, protein is great because it can help you preserve lean muscle mass tissue. Remember that the more lean muscle mass tissue you have, the faster you’ll be burning up calories 24/7. Therefore, it pays to ensure you aren’t losing muscle as you diet.

5. Stabilized blood sugar levels.

Protein is the best nutrient for helping to stabilize your blood glucose levels, which then can help reduce the stress on the pancreas for having to constantly release more and more insulin. When so much insulin is being released on a daily basis, this is going to set you up for diabetes, so something you want to try and avoid.

By eating more protein in your diet plan, you may be able to side-step diabetes entirely.

6. Tissue Repair and Rebuilding

The protein you eat on a day to day basis is also going to be important for tissue repair and rebuilding. It’ll help ensure that your body is keeping its tissues optimized for performance and that you are feeling your best.

Those who aren’t getting enough protein may find they feel weak and fall ill more easily, and this may even increase their risk factor for disease as well.

7. Hormone And Enzyme Synthesis

Did you know that protein is required to properly generate hormones and enzymes? Many people don’t realize this, but it is. Without sufficient protein, you may find that you’re unable to digest food as well as you should and this could be due to a lack of digestive enzymes.

Likewise, if hormones are not being manufactured properly, this can impact almost every single system in your body, so can really impact your overall well-being.

8. Weight Control

Finally, let’s not forget bodyweight control. Eating a higher protein diet, research has illustrated, can help you manage your body weight better, preventing fat gain with age.

Since excess body fat is closely connected to so many other diseases – heart disease, diabetes, stroke, and so on, this can really position you for better overall health success.

9. Immune boosting properties

Here’s one fact that most people don’t realize about whey protein powder: it boosts your immune system. Drinking a scoop or two of whey protein powder each day can help give you the boost you need to help fend off the common cold and flu, and even may help ward off disease over the long haul as well.

Each and every day your immune system will be taxed as you encounter everyday environmental stressors. If this builds slowly over time, it won’t be long before you’re feeling run-down.

BEWARE: 5 Facts Supplement Companies Don’t Want You To Know

Have you ever gone into a GNC or your supplement store and seen their huge wall of protein powders?

It can be extremely overwhelming seeing dozens of different protein powders in small, medium and large tubs

The one of the thing that frustrates me the most about protein powder supplement companies is that they cut corners in order to get their product on the shelves.

In order to get these supplements on the shelves they have to ensure that they make money, which means the quality of what you are buying is much lower than what is presented to you and what they want you to know.

Today I am going to briefly share with you not 1 but whopping 5 secrets protein supplement companies don’t want you to know and why their protein powder supplements don’t work.

#1: They’re Loaded With Filler Ingredients

When you look at any supplement, not just protein powders, you want pure, natural and quality ingredients. Sadly, most supplements are not going to satisfy this requirement.

Most supplement companies start cutting corners in order to bring you the cheapest product on the market and compete with everyone else. Sadly, this comes at great expense: your results.

Filler ingredients, which are ingredients added to a supplement just to increase the total weight/volume of that supplement, include things like low quality whey concentrate, dextrin, glucose, artificial sweeteners, thickeners, gums, sugar and so forth.

While these may help boost the weight of the protein powder, thus satisfying the ‘5 pound tub’ requirements in order to slap a price tag on the bottle, they are doing nothing to improve your results. In fact, they often are hard to digest and can leave you suffering from bloating, flatulence, as well as gastrointestinal distress.

What’s more is that these ingredients may also raise the glycemic load of the protein powder, which increases your risk of gaining body fat upon eating it. Don’t think that just because the protein powder contains few grams of sugar that means it won’t impact blood glucose levels.

#2: Protein Spiking

Protein spiking is another thing that you need to know about but something most people have never heard about before. Also called amino or nitrogen spiking sometimes, this means that products have cheap amino acids added into their profile and are then labeled as being part of the overall ‘quality’ protein source.

Don’t kid yourself. There is nothing ‘quality’ about these ingredients.

In order to optimize your results, you need complete protein sources, not just the cheapest pickings of amino acids put together. If products are adding individually occurring amino acids such as leucine, isoleucine, valine, glycine, betaine, or taurine, this is a strong sign you are not looking at a quality powder.

While these amino acids may serve great purpose for certain things such as being part of your recovery or intraworkout beverage, they are not ideal for an entire protein powder.

#3: Blended Formula’s

When you find a protein powder that’s blended – for instance it contains 40% whey isolate, 30% casein, and 30% soy protein powder this may seem beneficial as you’re getting a good mix, but really it’s just a way for supplement companies to cheap out on you.

The highest quality proteins are egg white protein, whey protein isolate, and soy protein powder.

When you are buying protein powder that’s loaded with protein concentrate for instance, you’re getting a lower quality product that isn’t going to digest as nicely and won’t benefit your body as much either.

#4: Label Misconceptions

When it comes to making a label for a protein powder product, most supplement companies think revenues and then customers. They are out to increase their bottom line and will do whatever it takes to do that – even if it comes at the expense of their customers.

The truth is that these companies have a decent amount of wiggle room to make vague claims that aren’t depicting the real story of what the package contains. So if you read for example that the protein powder you’re holding contains 23 grams of protein in every serving but it doesn’t say how many grams per serving you need to get that, that’s one way they could be misleading you. Perhaps two scoops is actually what constitutes a serving.

Whenever you are reading a label, make sure you really analyze it and look for ways that you could be being deceived. The best thing to do is to flip that label over and look at the ingredient list.

Ingredients must be listed (by law) in the order from the highest quantity ingredient to the lowest. Sadly, there is a way for companies to get around this as well. If they list a blend and then in brackets, list out five or six other ingredients, know that the ingredient listed at the end of the bracket is probably there in very small dosages. Don’t think you’re getting much of it.

Even though the concentration is very low though, the supplement company can still list it as containing it and advertise it’s a quality product.

#5: Cheap Protein Powder

Finally note that the protein powder you consume is only the end product here. What about the cows that it came from? How were they fed and raised? These all factor into the quality of the protein and often are something that most people don’t think twice about.

Ideally you want whey isolate as it’s the highest form of protein out there and you want this to come from grass fed cows, not grain fed cows on a crowded large-scale industrial setting.

Let me make one thing clear.  Not all supplement companies are out to scam you or take your money without leading you to getting great results.

There are companies out there with your best interest in mind.

5 Hidden Ways To Use Protein Powders

When someone says ‘protein powder’ to you, what comes to mind? Chugging back a protein shake?

If so, you aren’t alone. This is what most people think about when they consider a whey protein powder. But, this isn’t how it has to be. The fact of the matter is there are many great ways to use protein powder that have nothing to do with mixing it with water and slamming it back.

Still not sure? Let me prove it to you.

1. Protein Powder Flavored Greek Yogurt

Know that Greek yogurt is a healthy option for your diet plan but hate the taste? You should always avoid pre-flavored yogurts of any type as they’ll come loaded with sugar or artificial sweeteners. Plain is really best. But yet…. That taste!

Good news, protein powder can come to the rescue. Simply stir in half a scoop and you’ll soon be met with great tasting Greek yogurt that is even higher in protein content.

2. Mmm…Delicious Protein Pancakes!

Craving pancakes but don’t want the carbs? Not to worry, now you can whip up a batch of protein pancakes. Just mix together an egg, a scoop of protein, and a mashed banana. Cook as you would a regular pancake and you’re all set.

3. Protein Powder Bark

Protein bark is a great option for those times when you want dessert but don’t want the sugar that typically comes with it. Simply mix together a scoop of protein powder, two tablespoons of melted coconut oil, and a tablespoon of nut butter. Place on a tray lined with parchment paper and place in the freezer for an hour. Once frozen, break and serve. 

4. Protein Powder Cookies

Protein cookies are another great go-to for anyone who is looking to satisfy their craving for dessert. There are countless recipes online for protein powder based cookies that swap the carbs for protein.

To make a very basic one, simply mix together two scoops of protein powder, ¾ cup of peanut butter, two tablespoons of almond flour, and then one egg. Form into cookies and bake at 355 for 7 minutes. Can you say yum?

5. Power Oats

Finally, why not consider mixing some oatmeal in with your morning bowl of oatmeal? Oatmeal is one of the best ways to start your day, but unfortunately is very low in protein.

Not any more. Simply stir a scoop of protein in with it, add a tablespoon or two of nut butter and top with some fresh berries or other fruit as desired. It’s a well-balanced meal that will have you hitting the ground running.

So don’t think that protein powder has to mean a shake any longer. With a little creativity, there are definitely alternative ways that you can serve this excellent protein source.

GRAB YOUR BAG OF LEANPRO30 TODAY

What makes our LeanPro30 so powerful is that it’s 100% Grass Fed New Zealand Whey Protein Isolate which is the top-of-the-line protein variation you can put into your body.

Beneficial for both males and females, this protein powder assists with enhancing health, building more lean muscle mass, burning fat, and helping ensure that you recover quickly from your workout sessions.

Our special 100% natural New Zealand Whey protein has been combined with PROBIOTICS!

Adding Ganeden BC30 Probiotic to a protein powder that is easily the most digestible, absorbable, and most has the most overall benefit to the body on the market today.

Thanks to this probiotic, you’ll receive a 23% increase in protein utilization rate and digestion, so you get more protein to your system with each scoop.

Whey protein on its own has more leucine content than plant-based protein sources do coming in at 10-11% versus around 8%, so this is a big advantage to having this probiotic in your whey.

When you then take into consideration that protein is consumed to help increase recovery and optimize nutrition, a probiotic that has been shown to enhance the utilization of that protein, shoulder be part of everyone’s regimen.

Once we realized the ingredients to the perfect power formula then we went into the lab and got to work on creating our new LeanPro30 Protein Powder supplement.

To ensure the highest quality supplement, you’ll also find no added fats, sugars, or lactose and its gluten free, making it appropriate for everyone to use.

That’s right it’s LACTOSE FREE!!!!!

Using it regularly will help you improve the rate of muscle building you’re experiencing, enhance with tissue repair, increase your metabolism, and support a stronger immune system to help keep you, illness and disease free.

Our New Zealand Whey is a clean source of milk protein that comes from the highest quality of sources – cows that are grass fed and hormone free.

Our LeanPro30 New Zealand Whey protein powder has 100% all-natural ingredients with the following benefits:

• No Artificial Flavors, Sweeteners or Preservatives
• No Sugar
• Lactose FREE
• Gluten FREE
• Hormone FREE
• Soy FREE
• Non GMO
• No Banned Substances
• No Bad Taste
• FDA Approved

Plus you get 28g of protein per serving of a 31g scoop!

That’s quantity and quality per serving.

Now you can finally have the most powerful and natural whey protein isolate supplement on the market designed to maximize and maintain your fitness, athletic performance and overall health.

You can have enhanced lean muscle growth, improved peak performance, flatten your gut, better digestion, quicker recovery, boost your metabolism and enhance total body health.

• NO BLOATING
• NO GAS
• NO STOMACH PAIN
• NO UNWANTED WEIGHT GAIN
• NO CRAMPING
• NO SUGAR
• NO ARTIFICAL FALVOUR
• NO BAD TASTE

NO MORE UNWANTED SIDE EFFECTS FROM SECOND GRADE PROTEIN POWDERS

If you need protein and want one of the HIGHEST QUALITY protein powder supplements on the market then click the link before and get your VIP code today!

Our protein powder is backed by science and research to ensure that we created the highest quality supplement without all the negative side effects.

Imagine if you had a protein powder that is fast absorbing to help you:

• Decrease your appetite by affecting your hunger hormones helping you to feel full longer which can help you eat less and lose body fat
• Boost you metabolism because of the energy spent digesting and metabolizing it
• Finally lose your belly fat and unwanted weight to help you stay lean and toned
• Build 3X more muscle than using other protein powders
• Prevent muscle loss and potential metabolic slowdown. Hold on to your hard earned muscle.
• Improve and increase your recovery time between workout sessions
• Decrease your muscle soreness after workouts
• And so much more!

And while most blends contain some semblance of beta-alanine—all in different doses of course—most people have zero clue what it actually does; it’s just another ingredient a blend that gets you pumped.

So, for anyone that has no idea why beta-alanine needs to be in your training stack or is starting to get on board with it, let’s zero in on all thing’s beta-alanine.

But despite common conception, it’s not just for strength and hypertrophy workouts.

WHAT IS BETA-ALANINE?

Some of us may know about the non-essential amino acid alanine. Beta-alanine is the beta form of alanine, because the amino group is attached to the beta carbon instead of the usual alpha position of alanine, hence the name BETA-alanine.

We’ll get more into that later, but beta-alanine is the rate-limiting precursor to the synthesis of carnosine and supplementation of beta-alanine is consistently shown to increase muscle levels of carnosine.

A dose of just 4-6g per day can increase carnosine levels by up to 64% in just 4 weeks and 80% after 10 weeks [1]. Imagine the effect on performance then?!

But in terms of what beta-alanine actually does, it helps to enhance performance and extend work time by reducing buildup of lactic acid. If you’ve ever had serious lactic acid building in your muscles during a workout before, you know what a pain in the ass it is to deal with and how detrimental to your workout it can be.

The whole point of taking beta-alanine is to increase muscle carnosine levels so that lactic acid doesn’t build up.

HOW DOES BETA-ALANINE WORK: THE LINK BETA-ALANINE AND CARNOSINE

I mentioned that beta-alanine is a non-essential amino acid, and while most amino acids are shunted towards protein synthesis, beta-alanine is different.

It actually combines with another amino acid called histidine to produce carnosine, which is stored in skeletal muscle. Because the amount of beta-alanine is the limiting factor in the synthesis of carnosine, supplementing helps to boost muscular levels [2].

By now you’re probably wondering what all this talk about carnosine is and how it has anything to do with beta-alanine. And if that’s you, let’s help you understand how muscles work.

Normally, levels of histidine are high and beta-alanine are low in muscles, which limits the amount of beta-alanine your body can produce (it’s needed to make carnosine).

But by increasing the amount of substrate available to make carnosine, you can increase levels to meet those of histidine and produce a mass of carnosine.

Now, the role of carnosine during exercise is to prevent muscular fatigue and extend your ability to work. Time to get all science on you.

Here’s a step-by-step of how it works:

1. Glucose is broken down to supply quick energy during high-intensity exercise
2. The muscles break down glucose into lactic acid, which is converted to lactate + hydrogen ions (H+)
3. As hydrogen ions start to build up from glucose breakdown, the pH of muscles drops and starts to become more acidic
4. Higher muscle acidity prevents the breakdown of glucose and limits your muscles’ ability to contract, which means fatigue sets in
5. Then comes along carnosine the buffer, which serves to buffer the acid and reduce levels during high-intensity exercise

It’s suggested that lowest muscle pH, and therefore maximum H⁺ accumulation, happens after about 4 minutes of high-intensity exercise [3]

The whole point of taking beta-alanine is to reduce acidity in the muscles to allow glucose to continue to be broken down to supply energy to fuel work. And since beta-alanine increases muscle carnosine, it helps to reduce acid and prevent fatigue (or at least delay it).

5X WORLD CROSSFIT CHAMPION MAT FRASER’S PRE-WORKOUT CHOICE FOR IMPROVED CARDIO AND ENDURANCE

In a recent interview with Joe Rogan and Mat Fraser—retired CrossFit star who has won 5 CrossFit Games championships—Fraser was asked what his favorite pre-workout supplement was and the answer would probably surprise most people. Not a pre-workout, not creatine, but beta-alanine.

Beta-alanine? Yup, that’s right.

According to Fraser, he uses “a sh*t load of beta-alanine” before every training session and it makes him feel like he has a third lung. It’s kind of like a WTF moment for most of us who have never used the stuff, but apparently it works.

Because beta-alanine plays a role in muscle endurance in high-intensity exercise, it’s marketed as a way to enhance sports performance and extend endurance capabilities.

So, what’s in it for high-intensity metabolic training sessions?

Aside from the skin tingling itchy feeling you get after taking a decent amount, actually a lot.

3 BENEFITS OF USING BETA-ALANINE FOR CARDIO AND HIIT TRAINING

WATCH THIS VIDEO BELOW

It’s typically been a muscle or strength-only supplement, but the benefits of beta-alanine are changing gears and extend well into other forms of training. Where HIIT and cardio are concerned, there couldn’t be a better supplement.

Beta-alanine is actually most effective during anaerobic exercises (intense and exhaustive exercise that causes lactic acid accumulation) like high-intensity interval training or sprints. And if you’re doing repeated bouts of intense exercise—as is the case with my programs—with short recovery periods, it’s going to come in handy.

HERE ARE THE 3 MAIN BENEFITS OF TAKING BETA-ALANINE ON HIGH-INTENSITY TRAINING BACKED BY RESEARCH

# 1 It Increases Time to Fatigue

This is the biggie with beta-alanine and it’s what everyone goes after it for. Whether you’re training for a competition or hitting one of my high-intensity metabolic workouts, beta-alanine is my go-to for preventing fatigue onset.

Basically, beta-alanine works to help you train harder for longer, without feeling that muscle-clenching, painstakingly terrible feeling of your muscles tensing up and tiring.

There’s ample research to suggest that beta-alanine supplementation improves exercise capacity in tasks lasting 60-240 second (1-4 minutes), but interestingly not in tasks lasting less than 60 seconds where acidosis is not likely the primary limiting factor [x].

Here’s the proof:

One study looked at the effects of beta-alanine supplementation versus a placebo on VO₂ max, time to exhaustion, and lactate concentrations in physical education male students [x2]. Thirty-nine male physical education students were given 2g beta-alanine (5x400mg) or placebo (5x400mg dextrose) daily, and outcomes were measured with a continuous graded exercise test (GXT) on an electronically braked cycle ergometer. Results showed that supplementing beta-alanine significantly increased VO₂ max and significantly decreased time to exhaustion and lactate concentrations.

Another study showed similar results. It investigated the effect of beta-alanine supplementation during a high-intensity interval training (HIIT) program on repeated sprint ability (RSA) performance using 6.4g/day of beta-alanine or the same amount of dextrose for 6 weeks [x3].  Results showed that using beta-Alanine during the high-intensity interval training program increased repeated sprint performance, which may be attributed to improving muscle carnosine content, which attenuates central fatigue

# 2 Great for Short-Duration Work

Working through muscle cramps is some pretty gnarly stuff. Some people can do it, but for most of us our ability to push on is severely comprised. Muscle acidosis is the number one killer of high-intensity training and if you want to avoid that, taking beta-alanine is key.

Because of the natural of high-intensity training—short duration, max effort—glucose is burned at a rapid pace because the muscles require large amounts of energy. More glucose being burned means more lactate being produced and thus more acidic muscles.

But if you can supplement with beta-alanine and put that risk out the window, you’re gold.

Piggybacking on the last benefits, there are several studies to show the benefit of beta-alanine for extending work capacity in short-duration exercises.

One study evaluated the effects of combining beta-alanine with high-intensity interval training (HIIT) to measure its effects on endurance performance and aerobic metabolism in recreationally active college-aged men [x4]. Participants were given either 6 g/day for the first 21-days, followed by two times per day (3 g/day) for the subsequent 21 days or a placebo. Results showed significant improvements in VO₂peak, VO₂ time to exhaustion, and pre-training VO₂peak after just three weeks of training.

But it’s not limited to just one study. Other consistently show that beta-alanine supplementation can elicit significant improvements in performance during multiple bouts of high-intensity exercise as well as single bouts of exercise lasting more than 60 seconds.

# 3 Maximize Muscle Endurance in People 40+

I can’t tell you the number of people that think hitting their person best is a thing of the past as they start to age. Yeah, physical performance and muscles mass start to decrease as we get older, but there are SO many things we can do to prevent that. The excuse of “it’s not as easy as it once was” hold some merit, but most often it’s a load of bull for people to give themselves as an out for working hard.

My point here is that because the ageing process does compromise some of our muscular endurance and strength, as well as decreases intramuscular carnosine levels, most people will experience a quicker rate of fatigue during exercise than they did 20 years ago. But beta-alanine can stop that (or at least delay it).

I KNOW. If you’re in your 50s or 60s you’re probably thinking “Funk, I’m way past my days of taking pre-workout supplements, man.” A beta-alanine one is different. No jitters, crashes, or whatever else happens from pre-workouts. Just clean energy than can help to reduce fatigue onset and extend your endurance training by boosting skeletal muscle carnosine and increasing your lactate threshold.

Listen to this.

This one study looked at the effects of 90 days of beta-alanine supplementation on the physical work capacity at the fatigue threshold (PWCFT) in elderly men and women aged 55-92 [x5]. Groups took either 800m beta-alanine 3 times per day or a placebo. Results showed significant increases in fatigue threshold from pre-supplementation to post, suggesting that beta-alanine supplementation can increase work capacity by delaying neuromuscular fatigue via improving intracellular pH control, thereby improving muscle endurance in older people.

The Best Beta-Alanine: Funk Roberts Beta Alanine Supplement

CLICK HERE TO LEARN MORE AND ORDER YOUR BOTTLE OF FUNK SUPPLEMENTS BETA ALANINE <= USE DISCOUNT CODE FUNK10 FOR ADDITIONAL 10% DISCOUNT

Obviously, beta-alanine supplements different in potency and therefore the results you’re going to get, I don’t want you to have to sort through shelves or pages of supplements trying to find something that works for you.

Funk Beta-Alanine is a power-building supplement designed to build lean mass, increase muscular strength, endurance, and power output while delaying muscular fatigue to enable you to train harder for longer.

It’s potent high-quality beta-alanine with 3,400mg per serving, and you’ve got to know that it’s third-party tested and GMP compliant to ensure you’re only getting the purest and most effective product.

How To Use Beta Alanine

The supplementation strategy for beta-alanine is important to maximize its effects.

Research does suggest that you need a loading phase and dose of 4-6g daily for a minimum of 2 weeks which will increase muscle carnosine concentration from 20-30% (6) and after 4 weeks 40-60% increase. (7)

Additionally, if supplementing with a non-time release version, consuming a total daily dose of 6 g would be important for augmenting muscle carnosine [40].

Combining beta-alanine consumption with a meal during beta-alanine loading has also been shown to be effective for further augmenting muscle carnosine levels (8)

After the loading phase you can switch to using this before workouts.

References

[1] Trexler ET, Smith-Ryan AE, Stout JR, et al. International society of sports nutrition position stand: Beta-Alanine. J Int Soc Sports Nutr. 2015;12:30. Published 2015 Jul 15. doi:10.1186/s12970-015-0090-y

[2] W Derave, MS Ozdemir, RC Harris, et al. Beta-Alanine supplementation augments muscle carnosine content and attenuates fatigue during repeated isokinetic contraction bouts in trained sprinters. J Appl Physiol (1985). 2007;103(5):1736-1743. doi:10.1152/japplphysiol.00397.2007

[3] Hobson RM, Saunders B, Ball G, Harris RC, Sale C. Effects of β-alanine supplementation on exercise performance: a meta-analysis. Amino Acids. 2012;43(1):25-37. doi:10.1007/s00726-011-1200-z

[x] Hobson RM, Saunders B, Ball G, Harris RC, Sale C. Effects of β-alanine supplementation on exercise performance: a meta-analysis. Amino Acids. 2012;43(1):25-37. doi:10.1007/s00726-011-1200-z

[x2] Ghiasvand R, Askari G, Malekzadeh J, et al. Effects of Six Weeks of β-alanine Administration on VO(2) max, Time to Exhaustion and Lactate Concentrations in Physical Education Students. Int J Prev Med. 2012;3(8):559-563.

[x3] Milioni F, de Poli RAB, Saunders B, et al. Effect of β-alanine supplementation during high-intensity interval training on repeated sprint ability performance and neuromuscular fatigue. J Appl Physiol (1985). 2019;127(6):1599-1610. doi:10.1152/japplphysiol.00321.2019

[x4] Smith AE, Walter AA, Graef JL, et al. Effects of beta-alanine supplementation and high-intensity interval training on endurance performance and body composition in men; a double-blind trial. J Int Soc Sports Nutr. 2009;6:5. Published 2009 Feb 11. doi:10.1186/1550-2783-6-5

[x5] Stout JR, Graves BS, Smith AE, et al. The effect of beta-alanine supplementation on neuromuscular fatigue in elderly (55-92 Years): a double-blind randomized study. J Int Soc Sports Nutr. 2008;5:21. Published 2008 Nov 7. doi:10.1186/1550-2783-5-21

6 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4501114/#CR4

7 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4501114/#CR19

8 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4501114/#CR19