Off season nutritional supplement to S&C for extra clean lean muscle mass gains

[OneVolNation]

I know the team is in good hands already with the nutrition and S&C pros on the job, so just consider this extra credit for those who want to add some extra lean muscle mass from quality food sources. Of course as always, run it by the nutritionists to get their blessing first.

Mix 2 Scoops of whey isolate protein powder with:

*a glass of milk,

*a tablespoonful of fat-free peanut butter,

*a couple tablespoons of oatmeal,

*and some sliced bananas

-- after every gym session and at least twice more throughout the day.

(You can add a tablespoon of coconut oil.)

Ideally, for maximum results, consume a few minutes after your training with weights so you can hit the optimal anabolic window when your muscles crave protein to rebuild bigger and stronger after linear progressive lifting with intensity.

You'll have some potassium and carbs to optimize protein synthesis for optimal muscle repair of the micro tears of muscle accomplished with your lifting and plenty of healthy fuel your body can burn for energy instead of eating away at your lean muscle mass when it needs to burn fuel (canabolic) so you stay in a state of (anabolic) muscle growing all day instead.

You might also want to drink an extra shake of casein protein (that is the slower absorbed/metabolized protein type) just before bed, so that you will continue to feed your muscles while you sleep.

I'd choose a protein powder supplement that tastes good to you so you actually look forward to it instead of one that tastes nasty that you dread, but ultimately it's what this stuff will do for you in terms of results instead of what it tastes like anyway.

(Cans of tuna are your friend giving you 20+ grams of easy to eat protein per can. Boneless skinless chicken breasts are your friend giving you 20+ grams of protein and low fat per breast.)

I was a hard gainer and this nutritional supplement helped me add thirty pounds of muscle combined with regular intense training with weights over several months. Your mileage may vary but I hope you'll give it a try if you need to add some lean muscle mass during this offseason.

For healthy sources of natural clean energy, soak chia seeds in water and stir to make a gel of complete protein amino acids with omega 3s and 6s, calcium and antioxidants, along with heart health benefits, and then sprinkle in some raw cocao (not cocoa) nibs to go along with it if you want a quick healthy "pick me up" to snack on throughout the day.

I hope this helps if you were looking for a healthy and effective alternative to some of the junk that is out there.

 

[dduncan4163]

[youtube]https://www.youtube.com/watch?v=i5g6CF_w1EQ[/youtube]

 

[OneVolNation]

Yeah, can't go wrong with steak and eggs!

I consider steak more of a main course of a meal than a supplement to one.

Ideally, we get all the quality calories we can from the main meals and then supplement with the shakes to add some more mass.

Here I was thinking I was being helpful and that maybe some of the recruits catching flak for not carrying enough weight for their height could put it to use.

Then, next thing I know, the topic of strength and conditioning and nutrition for football players is no longer relevant to football, but apparently only the ramblings of some guy at "the pub." LOL.

Guess I forgot to put ESPN in the title or something and I thought those guys hated us. :neener:

That's it! I'll just turn Nega and then once my content is rightfully restored to relevance in the forum it belongs again, (since we reward the content of the negas and about those who hate us in the football forum) I'll sneak in the helpful quality valuable stuff before anyone can move it out of the reach of those it can help.

 

[Orange_Vol1321]

Heard Rock was bringin in the good stuff!

 

[ConMan]

Beer

 

[UneducatedGuess]

Appreciate the bulking tips! Jeff George appreciates you!

But, what if, bulking isn't the need?

I'm gonna guess that Rock is finding that UT offers athletes more support than the NFL when it comes to S&C

Primarily in that UT feeds its players. While NFL players have to determine their own meals, UT players have a nutritionist that makes their own personalized meal plan according to goals and since broke college kids in scholarship don't have much money, they primarily eat in their own cafeteria that serves up the best and most quality food on campus.

I'm most stoked that Rock will be the guy these players interact with the most. The S&C program is where the foundation of culture is built. I'm looking forward to next season.

I'm the meantime, I'm gonna follow OPs advice and get swole

 

[volinbham]

 

[Roustabout]

A fact that a good S&C program is only as good as your nutrition program. UT lost Lawson but they also lost the gal who was overseeing nutrition.


Oh, fat free peanut butter? Wah??

 

[Thunder Good-Oil]

Does Dickey's wife still sell Shaklee shakes back to the Athletic Department?

 

[Coug]

Does Dickey's wife still sell Shaklee shakes back to the Athletic Department?

http://mylittleboobcancer.com/wp-co...flavors-French-vanilla-Bavarian-chocolate.jpg

 

[Boca Vol]

OP,

What's your take on the powdered peanut butter to mix in the shake? PB Fit, etc.

 

[BEATBAMA12]

My dad is 59 (60 in August) for about 4 months he has been on this fitness craze, he's been mixing protein shakes and can't find one he likes, any suggestions of brands ?
I personally like muscle milk. We got him a ninja blender for Christmas and he puts all kinds of weird stuff in his shakes! From salmon and eggs to chia seeds and jalapeños! We also got him a medicine ball and kettle bell.

 

[Boca Vol]

My dad is 59 (60 in August) for about 4 months he has been on this fitness craze, he's been mixing protein shakes and can't find one he likes, any suggestions of brands ?
I personally like muscle milk. We got him a ninja blender for Christmas and he puts all kinds of weird stuff in his shakes! From salmon and eggs to chia seeds and jalapeños! We also got him a medicine ball and kettle bell.

For Christmas I got this Ninja blender, smoothie maker, food processor machine. It is awesome.

Back to your question at hand, that's a tough one. I keep hearing ads for Complete Nutrition. They have the whey isolate in a lot of flavors. Probably going that route next.

 

[volmanbill]

 

[CLCVol]

My dad is 59 (60 in August) for about 4 months he has been on this fitness craze, he's been mixing protein shakes and can't find one he likes, any suggestions of brands ?
I personally like muscle milk. We got him a ninja blender for Christmas and he puts all kinds of weird stuff in his shakes! From salmon and eggs to chia seeds and jalapeños! We also got him a medicine ball and kettle bell.

Dymatize has some good ones
Bsn syntha-6 is good, but has a bunch of sugar in them if I remember correctly.

 

[kayakonthefly]

My dad is 59 (60 in August) for about 4 months he has been on this fitness craze, he's been mixing protein shakes and can't find one he likes, any suggestions of brands ?
I personally like muscle milk. We got him a ninja blender for Christmas and he puts all kinds of weird stuff in his shakes! From salmon and eggs to chia seeds and jalapeños! We also got him a medicine ball and kettle bell.

For flavor, I'm partial to Syntrax.

 

[BEATBAMA12]

For flavor, I'm partial to Syntrax.

I've had syntrax, it's good but it has a lot of sugar if I remember correctly, isopure is my favorite but it's so expensive.

Instead of taking nitric oxide I tried L arginine and i get about the same pump but not more energy like NOxplode .

 

[BEATBAMA12]

My wife has eczema and she started taking hemp protein and since November she hasn't had any breakouts or irritations, her dr didn't recommend it for some odd reason, we just tried it and it does a pretty good job, her dr wants to keep her on these steroid creams for breakouts but they're 120$ a small 4 ounce can, hemp protein was 30$ at gnc and lasts a month.

I think she should alternate with casein or pea protein for the fiber and protein balance so her body doesn't get immune to the hemp but I'm no dr or nutritionist , any thoughts?

 

[OneVolNation]

For specific brands, I'd say it depends on a few factors. Namely, what you want to get out of it both temporarily and over time in terms of trade-offs between grams per serving, taste and total price per serving.

For taste, Syntha-6 is hard to beat, but it's a little pricier than others and doesn't contain as many grams per serving scoop as some of the others. Dymatize Elite whey protein isolate is pretty good for taste too. Optimum Nutrition Gold Standard whey protein isolate double rich chocolate is just as tasty.

What I'd recommend is going with one of those so that you don't get burned on taste. There are definitely some cheaper ones but they have such a chemical taste to them that you drink them as a chore instead of looking forward to it.

I personally don't have much of a problem with that since I value the gains in lean muscle mass more than just the temporary taste, but if you can afford it, there's no reason to tolerate a drink you'll be taking three times a day and after each workout when you can look forward to one you'll enjoy instead.

Some of the cheaper ones will have combinations of protein types that isn't 100% whey isolate.

Some of them have nothing but protein and others have carbs and sugars in the mix.

You can also choose based on total calories and make sure you're not paying for more sugars and carbs than protein (or lesser quality protein).

Those are what I believe are the main things to consider.

I'd learn how to recognize exactly what you're getting in value too.

Some of the labels will promise something like 44 grams of protein per serving!

You get excited until you read the finer print that shows what they consider a "serving" is two scoops and another brand comes with 28 grams per one scoop "serving."

In that comparison, all other factors equal, you'll get more value for your money with the 56 grams with the two 28 gram scoops each shake than the one that only has 22 grams per scoop or 44 grams per two scoop serving.

When asking if bulking is the goal, it's important to remember the difference between supplementing the meals you already take with additional quality protein vs. what some people think of traditionally as the "bulk" which is eat everything in sight just to gain mass.

I'm not advocating adding mass for mass's sake, but to the contrary, adding more lean muscle mass that allows athletes to lift more explosively, with more intensity, heavier weights, and more reps in the gym that will translate into more intensity, explosiveness, strength and aggression on the field.

So if gaining more strength and explosiveness is the goal, then that's what it will do provided they do what they need to do in the gym.

I have 100% confidence Coach Rock will develop them to the fullest of their potential just from what he's already said.

Some people don't realize that doing compound lifts will trigger the release of more of your body's natural growth hormone, but even those who do, need to make sure they feed it the protein and amino acids the body uses to build the muscle or they'll only preserve the lean mass they have without making the maximum gains if they stick with less than the maximum that can be used.

With that in mind, what is one of the kings of compound lifts?

The deadlift. It uses more muscle groups than any other lift with the squat coming in a close second.

So if you do want to gain more strength, lean mass, and explosive power then you maximize your return on effort with lifts that engage more muscles and also release more growth hormone.

It also stands to reason that the heavier you lift, the more strength you'll build.

With this in mind, there are ways to increase the amount you lift by doing additional accessory lifts targeting the muscles that are most directly involved and responsible for how much you can deadlift.

Sometimes people have a hard time lifting as much as they need to because they haven't yet developed the grip strength required to hold on to the barbell as they lift heavier.

That's a clue that their grip strength needs to be improved which means they can do forearm curls and hammer curls in addition to the work they're already doing and get major increases in their grip strength which in turn allows them to deadlift more weight which of course increases more overall strength and releases more growth hormone for more muscle that can be used for even more strength gains and you get the picture.

Squats are great for overall strength, explosive power and mass gains too. They work almost as many muscles at the same time as the deadlift. The squat is a push and the deadlift is a pull. Of course, the last of the "big 3" is the bench press. You can do weighted pull ups for lats and weighted dips to compliment the bench and military press for all three shoulder heads so that you develop multiple muscle groups at the same time with the same lifts vs. only one muscle in isolation. Lifting with more intensity will develop more explosiveness as well as more growth provided the body is getting enough calories and protein it needs to do it.

BeatBama12, to answer your question, I'd definitely recommend you to encourage her to continue to follow her doctor's orders. You might suggest she ask her doctor about soaked chia seeds for the fiber as just a serving of 3 tablespoons provide over ten grams of fiber. If you don't soak them they could make a sensitive stomach uncomfortable as it works to digest it, but if soaked, they are much gentler. Since they absorb ten times their body weight in water, it's recommended you drink plenty of water to stay hydrated if the doctor okays her for the chia seeds. They're a "superfood" in that they are high in antioxidants, rich in fiber and calcium as well as a complete protein food (rare for a plant protein source) in addition to providing other vitamins and assist in lower blood pressure.

 

[kayakonthefly]

I've had syntrax, it's good but it has a lot of sugar if I remember correctly, isopure is my favorite but it's so expensive.

Instead of taking nitric oxide I tried L arginine and i get about the same pump but not more energy like NOxplode .

I've used the syntrax nectar. Uses sucralose for sweetener. Says no sugar, though.... Anyways, vanilla is tasty, you can mix it with about any berry, oatmeal, fruit, and make a pretty dang good smoothie.

For the straight amino acids, I've always used NutraBio brand. L-Arginine has all kinds of benefits to it.