Putting on size requires a balance of heavy training and quality nutrition. Because everyone’s a little different, some have a harder time packing on muscle than others. PRO Gainer™ is a high-protein formula delivering calories that count during recovery. Each shake provides ample supplemental protein, carbs, vitamins and minerals to build on the amount you’re getting through a balanced diet of food. Use PRO Gainer™ as your post-workout recovery shake and/or high-protein meal between meals.
- 650 Calories
- 85 Grams Carbs to Help Restore Energy Levels
- Few Sugars
- High Protein to Carb Ratio
- Mixes Effortlessly with a Blender, Shaker, or Spoon
- Easy to Drink
Protein Types & Timing For Muscle Gains
Lab rats aren’t the same as gym rats or even less active people, but their response to different types of protein at different times of day provides an interesting perspective on how muscle protein synthesis can be optimized for muscle building. This 11-week study was published in The Journal of Nutrition.
All rodents were trained to eat 3 meals a day with 16% of the calories coming from protein, 54% from carbohydrates and 30% from fat. Rats got their protein from whey, soy, egg white or wheat gluten. Some had protein evenly distributed across all 3 meals while others had an uneven distribution pattern with more than half the protein coming at dinner time.
Whey and egg increased muscle protein synthesis at breakfast while wheat and soy did not, and subjects who got wheat protein ended up with 20% more body fat compared to rats in other groups. Muscle protein synthesis was 30% to 45% greater when protein was evenly distributed across all 3 daily meals.
Greater Gains From Longer Rest
Recovery is the time it takes for your muscles to rebuild from the breakdown of training. Rest is how long you spend catching your breath between sets. Recovery can take up to 48 hours, and many experienced weight lifters spend a minute or two between sets. A study published in the journal Experimental Physiology suggests taking twice that long can stimulate greater gains.
Researchers had 16 male subjects bang out sets of reps with one minute rest between sets or 5 minutes of rest. Although the hormonal response was greater with a shorter rest interval, muscle biopsies showed greater protein synthesis and intercellular signaling with a longer period of between sets rest. Check out the blog at americanbodybuilding.com to bust another popular gym myth.
How Much Protein Post-Workout?
How many grams of protein do you need after whole body weight training to maximally stimulate muscle capacity for growth? The consensus among many sports nutritionists was 25 grams of protein, but a new study published in the journal Physiological Reports suggests 40 grams works better – and that assumption holds true for athletes of all sizes.
Researchers at Scotland’s University for Sporting Excellence had subjects take part in a whole body resistance workout then took muscle biopsies after they consumed 20 grams or 40 grams of whey protein. Muscles were able to grow and recover more effectively on the higher dose regardless of the subject’s body weight.
Tip For Building More Mass & Strength
Remember those gains right after you first discovered the weight room? Hard training athletes with significant resistance training experience have to work a lot harder to build more muscle size and strength. A study published in the Journal of Strength and Conditioning Research has a tip you might want to add to your greater gains tool kit.
Twenty one young male subjects took on a weight training program with 3 total body workouts per week. Each of the 7 exercises involved 3 sets of 8 to 12 reps maximum. The only difference between groups was 1 minute of between sets rest versus 3 minutes. After 8 weeks, tests showed maximal strength for 1 rep max squat and bench was significantly greater for subjects using the longer rest interval. Muscle thickness was also significantly greater for subjects employing 3 minutes of between sets rest.
Muscle Building Tips For Everyone
People can start to lose muscle mass as they age. Overweight individuals also risk a loss of muscle mass and physical function. A resistance training program can help, especially with supplemental protein, as a study published in the American Journal of Clinical Nutrition suggests.
Researchers analyzed databases of studies involving older subjects in their 70s and younger subjects in their 30s who participated in resistance training programs. Some also supplemented with protein. Of these subjects, some has a Body Mass Index (BMI) over 30 while others were under 30 BMI.
All subjects showed greater gains when resistance training was performed in conjunction with protein supplementation. On average, subjects with higher BMI realized greater improvements in lean mass and leg strength in response to protein supplementation, although subjects with lower BMI also realized gains with protein.