Protein Primer

Proteins are found in all cells and tissues and are required for the structure and function of every part of the body. And of special interest to bodybuilders, muscles are made of protein.

Proteins are chain-like molecules, and the links of protein chains are called amino acids. About 20 different amino acids occur in human proteins. Twelve of these can be made within the body. The other eight are called “essential amino acids”  because they cannot be made by the body; therefore, it is essential that they be obtained from the diet. The proteins you eat as food are not directly incorporated into your body tissues. Instead, the protein chains are digested to yield short fragments (peptides) and individual amino acids which are absorbed into the bloodstream. The individual amino acids then serve as building blocks your body uses to build its own proteins. If any one of the amino acids is deficient, your body can’t make new protein molecules. They all have to be there at the same time.

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The Parrillo Mass Stack

When it comes to getting in the best possible shape, the subject of supplements becomes an important one for you to implement. You need to know which supplements work best, and which ones work best together. The technical term for this is “stacking.” In this column, I’m going to talk about the best “mass stack” for gaining lean muscle. Using the following supplements synergistically will help you make great gains, along with hard training.

Creatine Monohydrate

Creatine has been the subject of more than 400 research studies in the past 10 years, focusing primarily on muscle performance and size both in athletes and in individuals with neuromuscular diseases. Creatine is a key nutrient in muscle energy production, and it also appears to increase muscle size.

What can you expect from creatine? Typically, hard-training bodybuilders can expect an increase of 4 to 14 pounds of lean mass during the first month of use. The more muscle mass you have, the more creatine you can assimilate leading to greater weight gains. We’ve seen athletes experience a 5 to 15 percent increase in strength on their maximum lifts and an increase of about 2 reps per set with their working weight during the first month. This increase in intensity allows you to put a greater load on the muscle, which will indeed increase your gains in muscle mass over time.

The way to use creatine is to start with a loading phase, which usually is 20 grams a day for five to seven days. To do this, take five grams (one teaspoon) four times a day, for five to seven days. This is followed by the maintenance phase, which is five to ten grams a day. After only one month, you should see a noticeable increase in size and strength. Parrillo Creatine Monohydrate™ is the highest purity creatine supplement available. Take creatine monohydrate with your meals or supplement drink as this will facilitate absorption.

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Timing Is Everything

Does it matter when I take my nutrition supplements?

Yes, the “when”  of taking supplements is just as important as the “why.” By timing your supplements to coincide with your workout schedule, you’ll maximize your performance, energy levels, muscular growth, and more. Here’s a closer look at when to take certain supplements.

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Fishing For Performance

Question: What do lagging exercise performance, heart disease, arthritis, cancer, diabetes, and depression have in common? 

Answer:  They can be treated effectively with a group of polyunsaturated fatty acids called omega-3 fatty acids. Omega-3 fatty acids are essential fats that your body needs to function properly but does not make. Humans must eat them through food, which means eating seafood, such as salmon, tuna, sardines, mackerel or shellfish. Among the most potent omega-3 fatty acids are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). 

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