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This is great information Zuzana, thank you. I’m just wondering about soy. Is soy a complete or incomplete protein?
Thank you :)

Hi Natalia,

Soy is a great source of complete protein as well.
Best,
Zuzana

You make whey seem like it’s bad :( Yes, it is important to incorporate a lot of protein in your diet, especially around gym time. A lot of people, like myself, consume whey protein powder because it’s one of the fastest digesting proteins. I don’t know about you, but I feel sick if i try to eat 30 mins before a workout. So that’s one advantage. It’s also very rich in BCAAs, increases insulin levels, and it contains peptides. It’s popular on those sites for a reason :) I absolutely love your site and you always have great advice, but maybe try associating more pros and cons.
Thanks!

great articl

iam girl ,,and i use whey protine

my question is :whyyyyyyyyyy ididn’t realy biuld mucle yeat ,, and i left wight 3 time aweek ,,30 minute + and use protine ( 20 g b and 20 g a workout) ???

Quinoa is one of a few grains that is a complete protein. If you have not had it, I highly recommend that you try it. It is a versatile grain that can be eaten for break with fruit like oatmeal or at lunch and dinner in place of rice.

Hi Lindsay,

I see your point, but there are other things for consideration. Protein supplements are definitely digested faster, but that is not a big advantage if your goal is to loose fat. Whole food can speed up your metabolism as much as 30% because of the energy necessary to digest.This is called the ”the thermic effect”, so the fact that food is digested slower than supplements is actually an advantage. Our bodies were not designed to digest pills and powders. When the food high in protein is broken down in your digestive system, the amino acids are absorbed according to your body needs. I don’t understand your point about the insulin and why is whey better for increasing insulin than meals. Insulin is released when blood sugar increases – after every meal. I am really not trying to say that whey protein powders are bad, I mean a good quality protein powder is a good substitute for an actual food if you don’t want to cook or if you don’t have the time. I have one at home as well and like to use it once in a while, because it saves me time and it tastes good – the taste is also enhanced by artificial sweeteners which is not that great for your livers and if your livers can’t function well, your metabolism can’t function well… I didn’t make those things up.
Best,
Zuzana.

Hi Hanan

You haven’t actually described how you train, other than the time. To build muscle you need to work according to a progressive plan with resistance training. There is no need for so many reps. Decrease the reps and increase the resistance. Muscle fatigue might happen sooner than expected, but that is what you are trying to achieve with resistance training anyway. The other way is lighten the resistance to do more reps, but I think this method is better for building endurance levels (and assist cardio work) rather than building muscle.

Hanan,

and one think you not mention how is your nutrition? and what is your pre and post work out meals… Only working out will not get you a muscle.. Giving a muscle right food that is one of the important thinks to gain muscle…

Hello Zuzana,
Thankyou for this great article, I’ve been wondering for a while about protein supplementes and couldn’t have found a more accurate answer here at bodyrock tv. Once again thankyou for your time dedication on this website! Best Wishes to you,
Francisco

hi jason g

i actually left 5 kilos each hand ,, and about six diffrent move ,, to 50 raps or more each one

and maybe i should trining 5 time aweek,,and about hour aday !!

any way thanx man

hi galina

first ididn’t speak english so i didn’t understand what the (pre and post workout meal) is ???

anyway my nutrition is great : i eat 2000 cal aday
and alot of fruit an vegetiball
and alot of protin about 90 gram aday

Hi Hanan,

Pre and post meal.
Pre – its what do you eat before work out

Post – what do you eat after

before work out you have to eat a little carbs to have energy, and after work out have protein to restore you muscle.
And you dont have to do that many reps.
If you really looking to make a change in your body, start making a research on it. Zuzana have such a good information about food and work outs.

You can do it! and will see changes with no time;)

thanx galina

[...] Original post by Zuzana – BodyRock.Tv [...]

It is a common misconception that you have to mix two incomplete sources of protein. Frances Moore Lappé wrote about combining proteins in her book ‘Diet For A Small Planet’, but 20 years later, admitted that she was wrong. The body stores amino acids for up to three days, so two sources of incomplete protein eaten at any point throughout this period will provide you with the animo acids required.

Combining proteins is an old myth. As long as you take in enough calories and have a varied diet, you’ll be fine.

Also, Quinoa, Amaranth, and Spirulina are complete sources of protein and entirely vegan. Not all complete sources are from animals.

7-8 whole almonds, taken at the same time of day, did the job for me.

HI!
I discovered you via the first video i watched on making an economic protein shake. I’d like to thank you about opening my mind to make an inexpensive shake. All I had to subtract was the expensive protein and add an egg or two in the mix.

Also I was really attracted by your voice! Honestly I’ve never heard a Czech accent like that before, so it was interesting to hear hahaha. Really I’ve lived all over the world and have never heard an accent like that. I think it gives a great edge to your program you are doing.

Hey Zuzana,
Nice article, but I noticed you said .8 to 1 gram per pound of bodyweight. It should be per kilo of bodyweight. That’s a comon mistake that a lot of people make. For everyone, just take your body wieght and divide by 2.2

yeah, you are right, my mistake.

Hi Zuzana, i just want to know a good whey protein powder brand, I have no time to cook and I actually dont want to. Can’t please recommend a good one, thanks

Hi Marciela, I can’t help you with this. I am not a supplement consumer. My husband has protein powder that doesn’t contain artificial flavors or sweeteners from Life brand. I am relying on food for all macro-nutrients.

Hi Zuzana, can you please tell me what you mean by “consume a minimum of 0.8 grams to 1 gram per pound of bodyweight.” I have no idea how to do that :( I have never heard of that either. Thanks for all of your tips.

Hi Sara, don’t get confused by numbers. Try to measure your food by hand instead.

[...] Original post by Zuzana – BodyRock.Tv [...]

[...] Zuzana – BodyRock.Tv wrote an interesting post today onProtein | free <b>fitness</b>, and exercise videos, workouts and <b>training</b> <b>…</b>Here’s a quick excerpt [...]

[...] Zuzana – BodyRock.Tv wrote an interesting post today onProtein | free <b>fitness</b>, and exercise <b>videos</b>, workouts and training <b>…</b>Here’s a quick excerpt [...]

[...] Zuzana – BodyRock.Tv wrote an interesting post today onProtein | <b>Fitness</b> Advice, Workout Videos, Health & <b>Fitness</b> <b>…</b>Here’s a quick excerpt [...]

[...] Zuzana – BodyRock.Tv wrote an interesting post today onProtein | <b>Fitness</b> Advice, Workout <b>Videos</b>, Health & <b>Fitness</b> <b>…</b>Here’s a quick excerpt [...]

[...] Original post by Zuzana – BodyRock.Tv [...]

[...] Original post by Zuzana – BodyRock.Tv [...]

[...] Zuzana – BodyRock.Tv wrote an interesting post today onProtein | free <b>fitness</b>, and <b>exercise</b> videos, workouts and training <b>…</b>Here’s a quick excerpt [...]

[...] Zuzana – BodyRock.Tv wrote an interesting post today onProtein | free <b>fitness</b>, and exercise videos, workouts and training <b>…</b>Here’s a quick excerpt [...]

[...] Zuzana – BodyRock.Tv wrote an interesting post today onProtein | <b>Fitness</b> Advice, Workout Videos, <b>Health</b> & <b>Fitness</b> <b>…</b>Here’s a quick excerpt [...]

Hiya Zuzana, I am currently training myself for taking a course next year in Personal Training and so am working out in various ways around 5 days a week. I eat clean, and work in a cafe so it is very easy for me to find cheeses and meats etc, however, I eat predominantly, not just a lot, MAINLY protein every day. Carbs do not agree with me as i am a fast oxidiser, they make me sleepy and i NEVER touch white bread, sugar or rice, it would be suicide! I actually eat a protein bar called Promax Diet Bar made by a company called Maximuscle. I find them to be a great source of protein as i am often on the move and they are really yummy! I am aware they are not a substitute for a healthy meal, but they are just a great snack for when i finish work at lunch time. I thought i would just say that clean, healthy and organic eating cannot be beaten or cheated, but there are great products out there with the perfect amount of available protein for someone who cant handle carbs. Thanks a lot, I will keep following your site! :)

Hello,
Very interesting website with lots of useful informations.
When you mention 1g of proteins per kilo of bodyweight, you mean per meal or per day?
Thank you.

Here are some healthy organic protein powders.

Jay Robb Whey Protein
Pro-Optimal Whey
Goatein
BioGenesis

I got this list from UndergroundWellness. He is on youtube. Check out his video “Your Protein Shake is Toxic and Deadly!!!”