Supplement Review- Optimum Gold Standard 100% Whey Protein

This is the number #1 selling and highest reviewed protein supplement on the market today. Is it really composed of 100% protein and nothing else, as the name of the product implies? 

For this review, I highlighted the product's ingredients and their functional purpose. In other words, I don't explain what each ingredient is, rather, I tell you WHY the manufacturer put each ingredient in the product. 

                                                               Ingredients & Their Purpose

Protein Blend: this blend is what comprises the protein portion of the protein supplement. The respective percentages of each ingredient is not specified.

• Whey Protein Isolates: Isolates are processed to remove the fats and lactose from the protein. They are composed of approximately 90% protein by weight.
• Whey Protein Concentrate: Concentrates are approximately 29-89% protein by weight.
• Whey Peptides: Peptides are short chains of amino acids that have very similar chemical properties to protein molecules.

Cocoa: this ingredient is added into the product for the purpose of adding flavor.

Lecithin: this ingredient helps to smooth the texture of the product.

Natural and Artificial Flavors: these ingredients, though not specified exactly what flavors they are, are added into the product for the purpose of making it taste better.

Acesulfame Pottasium: this is a low calorie sweetener that is added to the product for flavoring purposes.

Aminogen: this is a manufactured ingredient that is put in the product to improve the effectiveness of the protein blend by improving the body’s ability to digest protein properly.

Lactase: aids the body in digesting the product, especially for lactose intolerant individuals. The manufacturer uses this ingredient because without it, the product may irritate peoples’ bowels and the amount of repeat customers would decrease.

                                 

Nutrition Information

• Serving Size: 1 Scoop (30.4 g)
• Calories: 120 (Calories from Fat, 10)
• Total Fat: 1g
• Saturated Fat: 0.5g
• Unsaturated Fat: 0g
• Cholesterol: 30mg
• Sodium: 130mg
• Total Carbohydrates: 3g
• Sugars: 1g
• Protein: 24g

                                                                     Product Overview

If I were to use a protein supplement, this is the one that I would use. Compared to other protein supplements whose ingredients I have reviewed, this product has a very high concentration of protein in comparison to the other ingredients in the product. Additionally, I have not seen any negative customer reviews for this product. However, based on my experience and research, chocolate milk is just as, if not more effective than chocolate protein powders after a workout, and it is more affordable as well.

Want to see another supplement? Let me know in the comments below!

                                                                          References

Lecithin Applications. (n.d.). American Lecithin Company. Retrieved September 8, 2013, from      http://www.americanlecithin.com/leci_appfood.html

Optimum Nutrition: True Strength. (n.d.). Optimum Nutrition: True Strength. Retrieved September 8,  2013, from http://OptimumNutrition.com

Volek, J. S., Ph.D.., & R.D.. (n.d.). NutritionExpress.com . NutritionExpress.com. Retrieved September  8, 2013, from http://nutritionexpress.com

Wikipedia. (n.d.). Wikipedia. Retrieved September 8, 2013, from http://www.Wikipedia.com

3 Keys to Bulking Up (Beyond Lifting Weights)

                    Increased Portion Sizes, Plus Snacks

     In order to gain weight you need to increase your normal portion sizes for breakfast, lunch, and dinner in addition to eating one to two snacks throughout the day. The key to eating snacks is packing them in advance when you are on the go. Put them in your gym bag, book bag, or your locker at school or work. When you know that food will not be readily available, it is up to you to make sure you have the food you need for your diet. In order to get the maximum benefit from your increased calorie intake, your timing needs to be right.
               

                   Timing is Key

     After lifting weights your protein and glycogen synthesis levels are at their peak. In order to take advantage of this and thus maximize the benefits of resistance training, you need to ingest protein within 45 minutes of completing your workout and carbohydrates within 15 minutes. So how much protein and carbohydrates should you take in? Make sure to ingest 10-20g of protein within 45 minutes of completing your workout and you should take in the appropriate amount of carbs within 15 minutes of lifting.  To figure out how many grams of carbohydrates you should eat, simply divide your body weight by 2. 

Example: a 200 pound person needs 100g of carbs (200/2 = 100). They then need to continue to take in 100g of carbs every 30 minutes for the next 4 to 5 hours. 

     The combination of protein and carbohydrate will also reduce cortisol in your body, which is a hormone that breaks down muscle fiber. Studies have shown that athletes who consume protein and carbohydrates immediately before and after their workouts gained more muscle mass than those who did not time their protein and carb intake in this way. Beyond working out, you should aim to eat at least every four hours throughout the day. Break up long gaps between your three main meals with healthful, calorie dense snacks as discussed above.

Perseverance

Weight gain of this nature is going to take patience and increasing your calorie intake this much is going to be hard work. Do not give up. Think of your food as your weight gaining medicine. You will not get over a virus by skipping on your antibiotics the same way you will not gain weight by skimping on your food intake. Your weight gain will not happen overnight, but instead will happen gradually. It will be tempting to take supplements such as protein and weight gaining shakes. These are a waste of money and have not been proven to add any benefit for those who eat correctly. You will reach your goals without supplements by lifting weights and sticking with larger portions of healthful foods for meals and snacks.

For a 3 day healthy, mass gaining meal plan... shoot me an email! strengthbymatt@gmail.com

       Real soon here, I'll highlight a proven, easy to follow weight lifting strategy that'll get ya allllll kinds of gains!