• A complete guide to protein supplements

    Why should any one use protein powders at all? There are two main reasons why bodybuilders and other athletes use protein powders. As additional source of proteins. Ideally, the proteins should come from our food but most diet programs require athletes to ingest such amount of proteins that it …

  • Shaping up - diet and training

    The shaping-up phase is of key importance for someone in training. This phase allows her/him to display her/his muscle mass which s/he has industriously built up in training, through the bulking phase and cutting phase during the entire year! Not to run the risk of losing your muscle mass through …

  • Proteins – How much, when and how?

    Human muscles are made almost exclusively of protein. Those who wish to build their muscle mass or seek to develop a body composition with prevalence of muscle and minimum fat (this applies to almost all athletes, both women and men, who want to have an ideal figure) must pay very close attention …

  • Amino Acids

    Amino acids are building blocks of all proteins. From the bodybuilder’s perspective it is important that amino acids are the building blocks of both muscles and joints. There are 21 different naturally occurring amino acids that can be used by human metabolism – 21 building blocks of …

  • Lose fat without losing muscle mass

    Vast majority of gym-goers has a very simple training aim: maximize muscle mass and minimize the body fat. While it is relatively simple (if hard and time-consuming) to achieve any one of these goals, combining the two can prove rather tricky. The reason is that we are trying to grow and to cut …

  • Pre-workout vs. post workout proteins

    The benefits of protein and/or amino-acid drinks have been proven by so many scientific studies that we can safely say protein supplements have their place in bodybuilding nutrition. What has been studied to much lesser extent is the ideal timing of protein ingestion. In this article we will try …

  • PDCAAS of protein sources

    PDCAAS (Protein Digestibility Corrected Amino Acid Score) is thought to be the most reliable tool for evaluation of protein quality, or rather an index showing how useful are various protein sources for humans. PDCAAS has been adopted by both WHO (World Health Organization) and the American FDA ( …

  • Biological value of proteins (BV)

    BV is a useful number – it represents what part of the protein(s) in a food can be incorporated in the muscle cells and other body cells. The number is relative and compares the protein source to egg (whole egg, not just the egg white), which has BV equal to 100. In fact, egg is an excellent …

  • MILK – what you must know about it

    Highlights: -Cow milk has the most powerful combination of proteins: whey protein and casein -Most humans are suffering by lactose intolerance -Cow milk is the most common food allergen *** Why we are talking about the milk at all? One reason is that milk (and here we mean cow milk, not milk …

  • Casein – hero or villain?

    Highlights: -Casein is a very good source of slowly released protein -Casein isolated from whey (the other part of milk) has been associated with cancer and other diseases -Whey protein is protecting the body against the negative effects of casein -Casein is most effective if used together with …