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Common whole food sources for protein at The customer-base of Beverly International
each bodybuilding meal includes red meat has experienced great results by adding
(beef, buffalo/bison), chicken, turkey, fish, desiccated liver and amino acids intake
eggs or protein shakes. Dairy products throughout the day. This philosophy goes
(milk, cheese, cream, yogurt) are also back decades driven by a head-of-his-time
protein sources but need to be limited for contest prep trainer Vince Gironda.8 “Keep
some people, due to intolerance (milk your body constantly supplied with protein
allergies). so you are in an anabolic or growing state,”
said the Iron Guru. “That means that you
Protein shakes serve two primary purposes. should keep your body saturated with
They provide higher quality protein sources protein...and the way you do that is have
(if made by a trustworthy company) and liver tablets every three hours.”
allow high-protein intake with less time
spent in the kitchen. At the very least, you Mr. America winner Dale Adrian
need to include one protein shake a day, agrees.9 “Desiccated liver, in my opinion, is
although at least two shakes daily makes one of the most valuable supplements a
more sense. You should go with either person can take, not only for bodybuilding
Ultimate Muscle Protein (UMP) or Muscle but for anyone, especially those involved in
Provider. strenuous sports.” The advancement of
amino acid tablets, with the highest being
Muscle Provider is a whey protein peptide-bonded aminos for maximum
hydrolysate and isolate blend that is very absorption, allows for great results from a
quickly absorbed. This makes it perfect for small serving of 3-5 Ultra 40 desiccated
right after your workout. “Hydrolyzed, what liver tablets with 3-5 Mass Amino Acids.
does it mean?” says retired IFBB pro and
contest prep expert Milos The ideal protein intake daily would include
Sarcev.6 “Hydrolyzed is broken down. two to four whole food protein servings, and
Hydrolyzed whey is very rapid. It is high two to three protein shakes, backed-up by
quality and I would use it immediately after liver and amino tablets (3-5 tablets, 5-6
a workout and you can use it anytime you times a day). This obviously varies by how
need quick amino acids.” UMP is sustained- often you can, need to, (and prefer) to eat
release 80:20 blend of casein:whey (this daily. The other addition would include free-
means it provides some immediate quality form amino acids (Density, Muscle Mass or
protein and also a slow, extended protein Muscularity) during and after training in
source which is good before bed or anytime order to encourage optimal growth and
during the day). Glutamine Select sipped during training.
Swedish and Scandinavian Champion/IFBB Choosing carb sources
pro Mats Kardell says, 7 “All serious
bodybuilders follow high-protein diets, and “You need to earn your carbs,” says top
most also supplement their diets with amino
acid capsules or concentrated protein training expert Charles Poliquin.10 “Various
factors will determine how many grams of
powders.” This should come as no surprise carbohydrate you can afford to consume.
since a high level of essential amino acids in The most relevant are: you’re levels of
the bloodstream limits muscle breakdown muscle mass, the volume and intensity of
and boosts muscle growth.
