Cytosport Muscle Milk Bottles *Review*

As most of you probably know by now, I'm a HUGE connoisseur of protein supplements.  Whenever I get the chance, I try out something new on the shelf and see how it compares to what I've already had.  The other day I ran out of Combat Powder, and needed a quick, single day replacement for post workout nutrition.  I drove over to Walgreens, walked up to the refrigerator and grabbed a bottle of Chocolate Muscle Milk by Cytosport.  After my workout, I chugged that sucker down, and well.....here's my review of the stuff:

Taste:  The chocolate version tasted great!  Sure, it wasn't the best protein I've ever had, but it wasn't far off, especially for a single dosage.  It's very thick and filling, and tastes like a real and substantially chocolatey shake.  Not hard to drink at all, and honestly it tasted good enough that I wished I had more.  The chocolate flavor is very potent, and doesn't taste very "chemical" at all (as some other proteins do.)  Reminded me of a brownie, even though it's been years since I've had one of those.  I will say though that I'm not a very picky person, and can appreciate most forms of chocolate flavor.  You may be a little more discerning, but I can say that I'm quite confident you'd enjoy the beverage.

8/10 

Protein Content:  As far as the protein factor goes, the profile definitely isn't bad.  Is it the greatest protein source out there?  No.  But it's a good blend of many different proteins, including milk protein and a few types of whey.  The whey isn't amazingly refined, so I assume it won't absorb quite as quickly as a heavily filtered whey isolate or hydrolyzed whey.  Still, unless you're splitting hairs, it's not a huge deal, in fact I think it's good to have a blend so that the protein will feed your muscles over a longer period of time.  One bottle has a total of 25 grams of protein, which isn't huge, but is enough.  Just to compare though, most powdered proteins will give you about 50 grams of protein for the same number of calories as in a bottle of Muscle Milk.  So you're not getting a super concentrated dose, but the amount of protein your body can absorb in one sitting isn't that impressive anyway, so it's not a big deal.  Overall, the protein is of medium to medium high quality, and there's a decent amount of it.

7/10

Other Nutritional Profile:  One thing I noticed right away about Muscle Milk is that it has an interestingly large fat dosage.  Cytosport calls in "functional fat," which I assume means that their marketing it as healthy fat.  One bottle has a total of 9 g of fat, 1.5 g of which is saturated.  I'm not completely sure, but I think the fat mostly comes from the milk, as well as the oil used in the ingredients.  I can't vouch for exactly how high quality the fats are, but let's just say they don't raise any red flags or scare me away.  

A 14 oz bottle of Muscle Milk has only 3 grams of sugar, which is quite low considering the very sweet taste.  There are artificial sweeteners used, but I have no problem with those, though some people might.  The ingredient list is quite long, which I usually don't like, but expected in this case because most protein shakes have quite a bit that goes into them.  

Here's the nutritional information right off of Cytosport's website (click to enlarge):

7/10

Price:  Not the cheapest stuff out there, but definitely not the most expensive.  One bottle is around 3 bucks, not a killer investment if you need some quick protein.  I'd only use it as a temporary replacement for powder though, because you generally get a LOT more bang for your buck with powder.

8/10

Name:  SUPER COOL!  I mean seriously, "Muscle Milk"?  That's AWESOME!  Wish I'd thought of it.  Sure beats "whey protein isolate," or "mass gainer."  It's like, 

"Hey George, whatcha drinking?"

"Oh, nothing special, just MUSCLE MILK!!!"

Love it!

10/10

Overall, would I recommend the ready to drink Muscle Milk 14 oz bottles?  As far as the chocolate goes, yes I definitely would.  It's a great replacement for a powder for a day or two, and is a viable post workout protein source.  It's got a good blend of protein types, tastes great, and won't break the bank.  If you get a chance, try a bottle!  Let me know what you think!

Lift hard, lift heavy, refuel, and as always, good luck!!!

Pure Pro 50 *Review*

I'm coming to you today with another rave review, this time regarding a pre-packaged protein shake that really impressed me.  This weekend I spent two days in the gym with my coach, working high volume days with pretty heavy loads.  I'd say I worked out for a total of 6-8 hours over those three sessions, and boy was my entire body feeling it after just the first one.  I was spending the night in the gym, and was going to be completely on my own for breakfast.  I knew I needed something protein packed as soon as I woke up to feed my muscles quickly after the crazy double session the previous day, and therefore that night I ran out to the local Rite-Aid and picked out the first protein shake I saw on the shelf.  After taking a quick glance at the nutritional label, I knew I'd come upon something very special.  This product not only has great macros, but tastes fantastic and works like a charm.  Its name?  Pure Pro 50 by ABB.

That next morning, as soon as I woke up, a sore and tired mess, I immediately cracked open this shake and prepared to chug it down (just in case it didn't taste so hot, as some canned shakes can be disgusting.)  But as soon as the first drop glanced across my tongue, I immediately threw all intentions of chugging it out the window, and instead savored this liquid goodness as well as I could.  The shake was thick, creamy, and extremely chocolatey (as it should've been, being the milk chocolate flavor).  I could definitely taste the thick milk used in the ingredients, which was an extremely refreshing change of pace from all the watery protein shakes I've had in the past.  Unfortunately the stuff was gone before I would've liked it to be, but throughout that day I noticed a resurgence of power through all my snatches, clean and jerks, and even my extremely high volume squats at the end of the workout, where I hit 105kg for four triples AFTER a total of 40 reps of varying lighter weights.  Thank goodness for that morning protein fix.

But what exactly had I just consumed?  More specifically, what's in Pure Pro 50 that makes it such an optimal shake for strength athletes?  Well, before I get going on why I love the nutritional breakdown of this shake, let me show you the nutritional label:

12/14.5 Fl. Oz. Bottles Milk Chocolate Serving Size1Bottle(14.5fl oz) Servings Per Container12 Amount Per Serving Calories 250 Calories From Fat 20 % Daily Value* Total Fat 2g 3% Saturated Fat 1g 5% Trans Fat 0g Cholesterol 40mg 13 Sodium 90mg 4 Potassium 490mg 14 Total Carbohydrate 9g 3 Dietary Fiber 3g 12% Sugars 3g Protein 50g Vitamin A 0% Calcium 100% Vitamin C 0% Iron 8% * Percent Daily Values are based on a 2,000 calorie diet

Ingredients Water, Protein Blend (Milk Protein Concentrate, Whey Protein Concentrate), Cocoa (Processed With Alkali), Natural And Artificial Flavors, Cellulose Gel, Sucralose, Cellulose Gum, Acesulfame Potassium, Carrageenan. Allergen Information: Contains Milk Ingredients.

First and foremost, this stuff is PACKED with protein at a whopping 50 grams!  If that doesn't help those tired muscles recover, I don't know WHAT will.  And what I really like about this product is that it gets those proteins from various sources, including a quick digesting whey concentrate and a more slowly digesting milk protein concentrate.  This means that Pure Pro 50 will feed muscles both IMMEDIATELY and over an extended period of time, giving you a more complete recovery.

Second, this stuff is very low in both sugar and total carbohydrates!  I prefer low sugar protein sources, because once you start adding a ton of sugar you start to lose a lot of the support for lean muscle mass, and instead start coaxing your body to start storing some of those simple carbs as fat.  Now I know a lot of people out there say that you need fast acting carbs after a workout in order to force more protein into your muscles, but there have been multiple studies done refuting that claim.  Many EXTREMELY successful athletes don't supplement simple carbs after a workout, and if they do consume carbohydrates, they're usually a more complex carb like waxy maize, oats, or even vegetables (like sweet potatoes!)  You don't need sugar, and I'd much rather live without it.  The low total carbs in this product also promote its usage on low carb diets, and make it a much more versatile option for most people.

And on the subject of carbohydrates, Pure Pro 50 has 3 g of fiber!  That's AWESOME!  The more fiber you can get in your diet, the better.  Fiber helps digestion, allows your body to more effectively use the food it's been given, and helps to keep you lean.  Sweet!

Pure Pro 50 is also very low in sodium, and high in potassium, which is just what you want following a workout.  After working hard, your electrolytes have been severely depleted, and you need a decent dose of potassium to ensure your body can rehydrate effectively.  The fact that Pure Pro 50 takes this into account impresses me greatly.

And finally, Pure Pro 50 is very low in fat, with only 2 total grams, only 1 of which is saturated.  This is a perfect compliment to the average American's diet which is absolutely loaded with saturated fat.  Cut that crap out little by little, and I guarantee you'll like the results.

Now in terms of price, I have to say that these shakes become more fiscally feasible when consumed every now and then as a supplement to your normal protein powder.  They're relatively cheap on their own, but don't really become practical when bought in a 12 pack (like they're commonly sold in.)  It's between 40-50 bux for a 12 pack of Pure Pro 50, where as 4lbs of whey protein powder, which is about 50 servings, is around the same price.  12 vs. 50...hmmmm...I wonder which one I'd choose.

All in all though, Pure Pro 50 is a GREAT alternative to nasty canned shakes that are packed with sugar and lacking on the protein.  It's made with quality ingredients, has a great nutritional profile, is loaded with muscle building protein, and tastes absolutely DELICIOUS.  I would definitely recommend trying the milk chocolate flavor, boy was it yummy.  Who knows, you might get hooked on the stuff.  Thanks Pure Pro 50 for helping me recover from some of the craziest workout sessions of my life.

Training For Gold: Day 1

Well, this is it.  I've told you all how to set goals, how to eat right, and how to train hard, and now my friends it's time for me to follow my own advice.  I'm going to try to take this weightlifting thing to the next level, and qualify for nationals in a year of serious training.  I figure since this is my blog, I can record my own progress amongst all the helpful advice, right?  Hey, maybe if a few people see it, I'll not only get a couple supporters, but I'll be forced to stick to my goals as strictly as possible.  Not that I'm not already determined as hell.

I've gotten in with a very well renowned coach, who's name I'll leave out for now, as I don't consider myself  a good enough athlete to be officially affiliated with him as of yet.  When I make him proud, I'll let you know who's responsible for my (possible) success.  He's the real deal though folks, a man who's trained champions, and who knows how to get people strong.  Starting today I'm off my own lifting program, and onto his.  Oh boy.....

I won't let you know the exact details of my routine, sorry.  It's nothing personal, but sometimes things designed by the real pros are meant to be kept secret, at least a little, right?  I mean come on, even today no one knows the real nitty gritty details behind the Bulgarian method of training which produced so many great champions, and that was over twenty years ago!  Sometimes the greatest things aren't meant to be shared with everyone.  It's like a magic show, you see the fantastic results, not the inner workings.

But let's get down to business.  In the next three months, I'm going to need to squat up to 160 kg, and improve both my snatch and clean and jerk by about 10-20 kg.  I'm also going to need to move up in weight to compete either as a 77 kg or 85 kg lifter.  Eventually, I'll have to compete as a 94 kg lifter, due to my height.  That means a diet change, starting today.

I've been eating around 2400-2700 calories per day, and I'm going to bump that up to at least 2900-3000 calories a day for the next couple weeks, and see where that gets me.  How am I going to do this?  Here's my plan:

1 more scoop of protein in my oatmeal, which makes two scoops total: 140 extra calories.

A glass of skim milk with lunch and dinner:  160-200 extra calories

1 full tablepoon of Naturally More peanut butter before bed (was previously eating only .5 tbsp): 50 extra calories

That'll take me to around 3000, and I figure that's a good place to start.  My body weight as of yesterday was 152.5 lbs.  I'm looking to break 160 lbs quite soon, as I've already been up to 164 lbs previously in my life.

I'm also starting back up on creatine after a 1 year hiatus, and am starting the loading phase today.  That means 20 grams a day for a week, then 10 grams a day for 4 more weeks after that, followed by a cleansing.

Chad Vaughn, a FANTASTIC USA weightlifter

I'm also doing double sessions as many days per week as I can, and bringing back one full rest day (Mondays).  I'm happy as I write this because just today I squatted 300 lbs unbelted to full depth.  A good start to a heavy training cycle.

Anyway, now you all know what I'm up to.  I'll routinely post pictures, progress, and PR's, and I hope some of you can follow my endeavors and root me on.  I'd love to share this experience with weightlifting enthusiasts, and really prove how great this sport really is.

Nationals, here I come, and to the competition:  Watch out, Seth's going to own that platform.

All Sorts of Milk

Let's talk about milk.  I know it was my favorite drink as a kid, and it's an extremely important liquid in anyone's diet.  Milk is rich with nutrients, protein, and all sorts of other goodies that will keep you healthy and happy for years to come.  But when you usually buy milk, you may notice how many different choices there are.  Some doesn't even come from the good ol' moo-cows either, which to some people doesn't make much sense.  Are these "alternative" milks better for you?  Or are they lacking certain ingredients that may cause them to leave your body starved of milk's otherwise great health benefits?  Let's figure it out.

1%, 2%, and Whole Milk:  These varieties of cow's milk have been around FOREVER.  And there's good reason, because they're some of the most beneficial meal accompaniments you could ever have.  Whole milk basically means the natural fats remain in the liquid, so it tastes much thicker and creamier.  There are 150 calories in whole milk, 120 in 2% milk, and 100 calories in 1%.  All three varieties have 8 grams of protein and quite a few nutrients.  As we all know, cow's milk is filled with calcium, Vitamin A, and Vitamin D.  It's also rich with Riboflavin and Phosphorus, and while not quite as significant as the amount of these vitamins, milk provides a good dose of almost every other vitamin across the board.  Milk really is a kid's best friend, and that's why so many doctors suggest feeding milk to growing children.  It will support muscle growth, bone strength, and load them up with the nutrients they need to develop.

But what about the fat?  There's a little bit of a debate about this one.  A lot of the fat in Whole milk is healthy fat, but there's plenty of saturated fat as well.  Now, saturated fat isn't inherently bad, but you want to limit your intake of it, therefore I don't suggest drinking a LOT of whole milk every day (I'd limit it to one 8oz glass.)  The good thing about this fat though is that your body can more readily absorb the nutrients in milk with all that fat present, because a lot of the vitamins and other nutrients are FAT SOLUBLE.  You'll absorb a lot more Vitamin A and D from whole milk than its fat diluted counterparts.  

Skim Milk:  This milk is my personal favorite, and it's what I drank every lunch and dinner growing up.  It's basically cow's milk with all the fat skimmed off.  It comes in around 80 calories a cup, and still has 8 grams of protein.  While you may be sacrificing the good fats, you're also eliminating the saturated fats, which in my personal opinion is a good trade off.  I personally drink milk for the protein, but those looking to pack on a little muscle with a few more calories should probably look into a higher fat variety like those discussed previously.

Fat free milk actually may contain slightly more nutrients than whole milk, just because the fat takes up so much space in the liquid itself.  When it's gone, there's more room for the good stuff.  Like I said before, the absorption may not be quite as prevalent as with whole milk, but because skim milk still has lactose in it, Calcium is still readily absorbed.  And it's been suggested that a good amount of calcium in your diet may actually cause your fat burning metabolism to increase.  That's a great incentive to get a little more milk in your diet today!

Soy Milk:  This was the first alternative milk I'd ever learned about.  It was always an interesting concept to me, milk that doesn't come from a cow?  Who would've thought.  But this milk has always been a great alternative to those who are lactose intolerant (they can't digest the sugars in dairy milk.)  How is Soy Milk made?  Well basically, Soy beans are pureed very thoroughly, then the solids (called Okara) are strained out.  The "milk" is then boiled for about ten minutes, and voila!  Soy milk.  

Soy milk has around 8 grams of protein, and a LOT of fiber compared to dairy milk.  It's also rich in Isoflavones, which are thought to help prevent cancer.  This sounds all fine and dandy, but as healthy as these Isoflavones are, they're one reason why I personally don't drink soy milk.  Isoflavones are very close in chemical composition to the hormone estrogen, which basically fights the male body's natural testosterone levels.  While this is by no means serious if soy milk is consumed in average quantities, it's still a factor that may cause a decrease in muscle growth, or actual muscle depletion.  As a lifter, this is NOT something I need, and if any of you are looking to build some muscle I don't suggest soy milk as a dairy alternative.  

Soy milk does have fat, a little more than 2% dairy milk actually, however without the bad cholesterol.  The fat in Soy milk is unsaturated, and therefore heart healthy.  All in all soy milk is a good alternative milk for those with lactose intolerance, though I do believe there are better choices.  

Rice Milk: I hadn't ever heard of rice milk until one of my workout partners from high school was talked into going on a week long "cleanse."  He wasn't allowed to consume gluten, and the cleanse said that rice milk was a great alternative to gluten rich dairy milk.  I went over to his house that weekend, and he let me try a little.  It wasn't bad, it had a real unique taste that I enjoyed.  Rice milk is made from boiled brown rice that's pureed, then strained of the remaining solids.  It tends to be pretty translucent, but also naturally sweet from the rice flavor.  It has much less protein than dairy milk and soy milk, at around only 1g per cup, but it also has more carbohydrates than dairy, making it a great energy source.

Rice Milk is often fortified with Vitamins found in dairy milk, such as vitamins A and D.  It's also naturally VERY low fat at only around 2g of unsaturated fat per serving.  Calories in a cup?  Around 120, so it's about the same as drinking 2% dairy milk.  It is vegan safe, and lactose intolerant safe, and therefore makes a great alternative milk to those who cannot drink dairy.  What's great about rice milk is that it also can be an alternative milk to those who are allergic to nuts.  Soy and Almond Milk are both not safe in this regard, which puts rice milk a step ahead.  If you're looking for a new taste, or a different alternative milk, I suggest giving rice milk a try.

Almond Milk:  This happens to be my favorite alternative milk out there.  It's got a naturally "nutty" flavor and is extremely low calorie if you get the unsweetened kind.  Unsweetened almond milk is about 40 calories a cup, sweetened is 60 calories per cup, and vanilla sweetened is around 90 calories a cup.  Almond milk is extremely rich in healthy, unsaturated fats and is probably one of the most heart healthy liquids you could drink.  It still doesn't have too much protein, at only a gram per serving, so I don't usually drink it as a muscle building tool.  I will however mix it with protein powder if I'm looking for a nice slow muscle feed, because the natural fats in almond milk will help to slow the absorbtion of otherwise fast absorbing whey protein.  It also adds a nice creamy flavor.  

Almond milk is loaded with the same vitamins as dairy milk including:

• Vitamin A
• Vitamin E
• Vitamin D
• B Vitamins
• Calcium
• Phosphorus
• Magnesium
• Manganese
• Potassium

The unsaturated fats in almond milk will also help these vitamins to readily absorb into your body for easy usage.  If you're looking to cut back on carbs, almond milk is a great choice, containing only 8 grams of carbohydrates per serving as opposed to 25 grams in rice milk.  It also has a little less sugar than rice milk, if the unsweetened kind is purchased.  All in all Almond milk is another great alternative to dairy milk, particularly because of all the nutrients it offers at such a low calorie density.  

So there you go....MILK, both traditional and non-traditional.  My opinion?  Try a few alternative milks, and switch it up every now and then.  Don't be afraid to try each and every one, they all taste fine, and each has their own unique set of nutritional benefits.  Fellow gym rats?  I suggest sticking with dairy.  Looking to drop a few pounds?  Try almond milk.  Want something sweet and unique?  Try rice or soy.  Every one has their place, see if you can give each one a try.

Keep chugging, wipe off that mustache, and as always, good luck!