Dr. Jose Antonio’s research continues. This study (3) looked at the consumption of a high protein diet (>4 g/kg/d) in trained men and women who did not alter their exercise program. Thus, the purpose of this investigation was to determine if a high protein diet in conjunction with a periodized heavy resistance training program would affect indices of body composition, performance and health. Forty-eight healthy resistance-trained men and women completed this study (mean ± SD; Normal Protein group [NP n = 17, four female and 13 male]: 24.8 ± 6.9 yr; 174.0 ± 9.5 cm height; 74.7 ± 9.6 kg body weight; 2.4 ± 1.7 yr of training; High Protein group [HP n = 31, seven female and 24 male]: 22.9 ± 3.1 yr; 172.3 ± 7.7 cm; 74.3 ± 12.4 kg; 4.9 ± 4.1 yr of training). Moreover, all subjects participated in a split-routine, periodized heavy resistance-training program. Training and daily diet logs were kept by each subject. Subjects in the NP and HP groups were instructed to consume their baseline (~2 g/kg/d) and >3 g/kg/d of dietary protein, respectively. Subjects in the NP and HP groups consumed 2.3 and 3.4 g/kg/day of dietary protein during the treatment period. The NP group consumed significantly (p < 0.05) more protein during the treatment period compared to their baseline intake. The HP group consumed more (p < 0.05) total energy and protein during the treatment period compared to their baseline intake. Furthermore, the HP group consumed significantly more (p < 0.05) total calories and protein compared to the NP group. There were significant time by group (p ≤ 0.05) changes in body weight (change: +1.3 ± 1.3 kg NP, −0.1 ± 2.5 HP), fat mass (change: −0.3 ± 2.2 kg NP, −1.7 ± 2.3 HP), and % body fat (change: −0.7 ± 2.8 NP, −2.4 ± 2.9 HP). The NP group gained significantly more body weight than the HP group; however, the HP group experienced a greater decrease in fat mass and % body fat. There was a significant time effect for FFM; however, there was a non-significant time by group effect for FFM (change: +1.5 ± 1.8 NP, +1.5 ± 2.2 HP). Furthermore, a significant time effect (p ≤ 0.05) was seen in both groups vis a vis improvements in maximal strength (i.e., 1-RM squat and bench) vertical jump and pull-ups; however, there were no significant time by group effects (p ≥ 0.05) for all exercise performance measures. Additionally, there were no changes in any of the blood parameters (i.e., basic metabolic panel). They concluded by stating “consuming a high protein diet (3.4 g/kg/d) in conjunction with a heavy resistance-training program may confer benefits with regards to body composition. Furthermore, there is no evidence that consuming a high protein diet has any deleterious effects.”

References

1. A High Protein Diet Has No Harmful Effects: A One-Year Crossover Study in Resistance-Trained Males. Jose Antonio, Anya Ellerbroek, Tobin Silver, Leonel Vargas, Armando Tamayo, Richard Buehn, and Corey A. Peacock. Exercise and Sport Science Laboratory, Nova Southeastern University, Davie, FL, USA. 2016. (https://www.hindawi.com/journals/jnme/2016/9104792/)
2. The effects of a high protein diet on indices of health and body composition – a crossover trial in resistance-trained men. Jose Antonio, Anya Ellerbroek, Tobin Silver, Leonel Vargas and Corey Peacock. Journal of the International Society of Sports Nutrition. 2016 (https://jissn.biomedcentral.com/articles/10.1186/s12970-016-0114-2)
3. A high protein diet (3.4 g/kg/d) combined with a heavy resistance training program improves body composition in healthy trained men and women – a follow-up investigation. Jose Antonio, Anya Ellerbroek, Tobin Silver, Steve Orris, Max Scheiner, Adriana Gonzalez and Corey A Peacock. Journal of the International Society of Sports Nutrition. 2015 (https://jissn.biomedcentral.com/articles/10.1186/s12970-015-0100-0)
4. International Society of Sports Nutrition position stand: protein and exercise. Bill Campbell, Richard B Kreider, Tim Ziegenfuss, Paul La Bounty, Mike Roberts, Darren Burke, Jamie Landis, Hector Lopez and Jose Antonio. Journal of the International Society of Sports Nutrition. 2007 (https://jissn.biomedcentral.com/articles/10.1186/1550-2783-4-8)
5. Protein requirements and muscle mass/strength changes during intensive training in novice bodybuilders. P. W. Lemon, M. A. Tarnopolsky, J. D. MacDougall, S. A. Atkinson. J Appl Physiol (1985) (https://www.ncbi.nlm.nih.gov/pubmed/1400008)
6. Protein requirements and muscle mass/strength changes during intensive training in novice bodybuilders. P. W. Lemon, M. A. Tarnopolsky, J. D. MacDougall, S. A. Atkinson. J Appl Physiol (1985) (https://www.ncbi.nlm.nih.gov/pubmed/1400008)
7. Exercise-induced changes in protein metabolism. K. D. Tipton, R. R. Wolfe. Acta Physiol Scand. 1998 (https://www.ncbi.nlm.nih.gov/pubmed/9578384)
8. Muscle protein synthesis in response to nutrition and exercise. P. J. Atherton, K. Smith. The Journal of Physiology. 2012 (http://onlinelibrary.wiley.com/doi/10.1113/jphysiol.2011.225003/abstract)
9. Beyond the zone: protein needs of active individuals. P. W. Lemon. J Am Coll Nutr. 2000 (https://www.ncbi.nlm.nih.gov/pubmed/11023001)
10. Meta-analysis of nitrogen balance studies for estimating protein requirements in healthy adults. William M. Rand, Peter L. Pellett, Vernon R. Young. Am J Clin Nutr. 2003 (https://www.ncbi.nlm.nih.gov/pubmed/12499330)

I have a terrible habit of being nostalgic. I can’t help it. I’m OLD, back off!! And I’m not going to give you the age old speech about, “back in my day, we had to choke down a mix of raw eggs, dry milk milk powder, sheep’s blood, and thumbtacks”, because that would be a bold faced lie…we didn’t use raw eggs. However, starting my fledgling bodybuilding foray during the sweltering and portly summer of ’93, I can tell you that we didn’t have great tasting protein powder options.

I distinctly remember buying a generic can of “milk and egg” protein from a local health food store, and being head over heels excited about the potential of ingesting this entire can and it translating into newly developed pectorals to hide my little boy boobies! Boy, I was wrong on SO many levels. Half of you reading this won’t be able to relate, and the other half will be able to identify with the dry wall mix ability, the water repellent fluffy powder, and the abusive callow taste that needed honey, brown sugar, and ice cream just to make it palatable. And at that stage of protein project preparation, you’ve completely defeated the purpose of clean protein powder ingestion!! Hell you could have just showered your can of tuna with some maple syrup and called it a day, which I have also actually done. I can see you with your judgey eyes.

You damn kids, lifting noobs, and youthful “brand ambassadors” don’t quite grasp just how great you have it. Today you can go into any Super-WalShopMart and grab a pretty decent tasting protein powder right off the dusty, grimy store shelves! Now, it is true that the taste might be quite charming, but it is also true in that the quality of this WalShopMart brand may not even be up to ocean floor scraping industry parameters, and is most likely a cheap blend of Soy, Whey Concentrates, and Cartilage, with an added “Amazing Amino-Acid Recovery Blend” of L-Glutamine, L-Septuline, and L-Getyouline.

I could have saved you the time and the trouble of ingesting this by taking your money and scissor kicking you in the stomach. Either way, you would have made the same amount of #gainz and would have had less enteric problems in the long run. My point is, that great taste doesn’t amount to great quality. Luckily, there are a handful of excellent protein powders out there that are exquisite in quality and are also wonderfully toothsome.

An industry standard, as set forth by the notorious, Dan Duchaine, in 1993 in the shape of “Designer Whey”, whey protein would become an ocular piece in a bodybuilder’s supplemental arsenal. It didn’t take very long after this immense introduction that this protein species would be improved upon by “isolating” the pure protein fraction that composed the Whey Protein source. It was aptly titled; Whey Protein Isolate – End historical break. Given this random historical interlude, it leads me to my next point for all of you protein seeking sycophants; Whey Isolate is the KING source of protein powder, period. There is no other protein source available (that we know of) that has a higher bio-availability rate, a higher digestibility rate, and a higher protein/amino-acid content to mass ratio of ANY food out there! It is the Bentley of the luxury sedan world, the Ferrari of the sports car world, and is the Shelby Cobra Mustang of the pinnacle that is the hillbilly, Friday night, farm-town, drag racing spectacle. Oh? And what do you know? Right here, at RedCon1, and because I have a post-workout angry and sweaty Dallas McCarver breathing down my neck, menacingly, yet ever so patiently, waiting to see if I’ll finally hock some product in this whey cool article, we have Redcon1’s ISOTOPE! A fine and delicious protein powder devoid of any proprietary blends, inferior proteins, or added “amino-acid recovery” infusions.

There is a time and place for everything. I myself am a believer in multiple protein species in specific meals. That being said, however, there is also an UBER important time and place for a Whey Isolate direct injection (again with the car analogies). As I said before, the digestibility and high blood amino acid yield from whey isolate is unbeatable. Because whey isolate is so quickly absorbed and readily utilized by the numerable metabolic processes of the human body, a whey isolate booster would be helpful around times of anabolic/anti-catabolic needs! In my long-winded efforts, what I am getting at is that there is NO better source of protein than Whey Isolate, specifically around times of hard training. For example; as part of a pre-workout meal, or, as just a pre-workout meal in and of itself, a Whey Isolate like RedCon1 ISOTOPE, is the PERFECT food. In addition, post-workout, when the body is searching for a pool of essential amino acids, this is another perfect time for an ISOTOPE inoculation! To best utilize a product such as ISOTOPE, here is an example for a 130lbs fit-chick and 210lbs gym-bro:

Fit-Chick; Pre-Workout: 1 scoop ISOTOPE w/1 teaspoon Peanut Butter, Intra-Workout (if that’s your thing); ½ scoop ISOTOPE w/1 scoop Cluster BOMB, Immediately Post-Workout: 1.5 scoops

ISOTOPE

Gym-Bro; Pre-Workout: 1.5 scoops ISOTOPE, ½ cup oats, 1 teaspoon Peanut Butter, Intra-Workout (if that’s your thing); 1 scoop ISOTOPE w/1-2 scoops Cluster BOMB, Immediately Post-Workout: 2 scoops ISOTOPE

Now, I don’t need any hate mail over this ISOTOPE protocol (although if you absolutely have to, forward all hate mail intended for me to my very own, personal email; mattmeinrod@gmail.com), as this is just a well thought out and effective way to implement a FAST absorbing protein source. That’s not to say, however, that in a pinch, ISOTOPE can’t be used as an effective meal replacement for the on-the-go personality! Actually, it is quite the opposite! With the correctly added nutrient profile, a whey isolate like ISOTOPE can be extremely effective at being a fantastic part of a regularly scheduled “meal”. As a fatty by nature, I have to share this with you, as this is a personal concoction that works for me as a sometimes pre-workout meal, or post-workout meal, or quick breakfast, or even as a night time meal if I want a cheat food without too much guilt!!  Brace yourself, here comes the magic:

Mix 1 scoop of ISOTOPE Vanilla with 1 scoop of ISOTOPE Peanut Butter Chocolate, and 1 tablespoon psyllium husk, with 20oz water. Next, grab the biggest bowl you can find in your cupboard and FILL IT with Reese’s Puffs Cereal. Gently pour your ISOTOPE mixture, evenly over the Reese’s Puff at a slow enough rate as to NOT disturb the uniformity of the Reese’s Puff balls. Gradually bathe each Puff with your ISOTOPE glaze, but without soaking or saturating the tranquility of Puff homogeneity. When all of your ISOTOPE mosaic is fluidly poured on, reach for your tablespoon and penetrate the cereal dish. You’re welcome.

Protein powders have come a LONG way since when I first picked up a can of Weider’s Dynamic Muscle Builder. I honestly look back in wistfulness, but also in a bit of anger at all the money I managed to persuade from my parents which, ultimately, was flushed right down the toilet anyways…both figuratively and metaphorically. So lesson learned younglings, spend your money on a QUALITY protein that will absolutely aid you in your quest to lean mass acquisition. Invest in High quality Whey Isolates, such as RedCon1’s ISOTOPE. Now somebody, PLEASE get Dallas McCarver something to eat!

Isotope Whey Protein

High quality whey protein isolate is at a premium now more so than ever before in the supplement industry. Athletes know the importance of using Isotope to either jump start their morning, as part of a complete post workout meal, or throughout the day to help satisfy their nutritional requirements. Isotope checks off every box you’re looking for when deciding which WPI to supplement with. First, it checks out on a performance standpoint. No corners were cut. Second, it tastes great and mixes easily. And lastly, it’s 100% reliable for the hardcore bodybuilder or athlete who needs precision and accuracy when calculating your daily caloric needs. 

Aids in muscle repair

Tastes Great & Mixes very easily 

25g of Protein Per Serving 

Extremely high quality

Dosed 100% Accurately