FAQ - Protein Questions, Supplements, and Tips
Whether you are young or old, man or woman, bodybuilder or soccer mom – protein is essential to your health and fitness goals. Our bodies use protein from the diet for a variety of purposes – including for support of lean muscle, hormone synthesis, production of enzymes, and even as an energy source when needed. The structures in our bodies that use protein are constantly being remodeled, which is why a sufficient protein intake is important every single day.
Anyone who engages in an active lifestyle including athletes, bodybuilders, fitness buffs or casual exercisers will have increased protein requirements over the general couch potato. This is why protein supplements are recommended for anyone looking to improve their overall health and physique. A good rule of thumb is to consume .8 to 1 gram of protein per pound of bodyweight in order to support and build lean muscle. Overweight and obese individuals whose main goal is weight-loss should follow a reduced-calorie diet which may require less total protein. Consult your health care practitioner before beginning any diet or exercise program.
All of our products offer the highest quality ingredients available. To ensure this, our products undergo rigorous analysis for purity, potency, safety and freshness. Furthermore, our state-of-the-art laboratory, manufacturing and packaging facilities ensure the highest quality nutritional supplements money can buy. With Body Fortress®, you can be assured you’re receiving the best products available.
Deciding when to do your cardio exercises really depends on your individual goals.
Building Lean Muscle
If your main goal is to build lean muscle, then you should limit the amount of cardio sessions you perform each week and try to do them on days when you are not weight-training. If you have to perform your cardio and weight-training workouts on the same day due to time constraints, then you should do your cardio exercise after weight-training. This will allow you to focus all of your energy on lifting before you are tired.
Improving Cardiovascular Fitness
If you are looking to improve your endurance or cardiovascular fitness, then you should do your cardio workouts before weight-training. This will ensure that you don’t deplete your energy stores needed for cardio from prior weight-training. If possible, perform your cardio workouts and weight-training workouts on different days.
Losing weight or body fat
Since cardio exercise generally burns more calories than weight-training, you’ll want to perform cardio exercise first so you can focus more of your energy on burning calories.
Morning vs. Evening
The most important factor to consider when deciding when to do cardio is what will fit best into your schedule. If you find that your schedule in the evening is often busy or always changing, than it is probably best to perform cardio in the morning to make sure you get it out of the way. However, if you are not a morning person than you’ll have to be honest with yourself and decide if you’ll really be able to commit to getting out of bed early to exercise.
If your main goal is to burn fat, you may want to consider exercising first thing in the morning when your carbohydrate stores are low. One study found that the total amount of fat burned during exercise and two hours afterwards was higher when subjects ate after exercising as opposed to before.1
1. Bennard, P. et al. Acute effects of exercise timing and breakfast meal glycemic index on exercise-induced fat oxidation. Appl Physiol Nutr Metab. 2006 Oct;31(5):502-11.
There are several Body Fortress® products that work well together and provide synergistic benefits.
Creatine is best for weight-trainers as it helps improve performance during high-intensity, short duration exercise.* Creatine can also be beneficial for athletes looking to improve their power such as cyclists, sprinters, and in sports including football, basketball, tennis, baseball and other similar sports.* Some endurance athletes may find that low doses of creatine can help them improve their sprinting ability towards the end of a race.
Since you will need increased calories and protein in order to build muscle – Super Mass Gainer and Super Advanced Whey Protein should be staples in your nutrition plan. You will also need to continually increase the overall intensity of your weight-training workouts, and no supplement works better than creatine for improving the amount of reps you can do in the gym.* Super NOS Pump provides creatine and also has the added benefits of the Neuro-Energy Blend and more in order to fire up your energy levels and focus.*
Super NOS Pump
Super NOS Pump is a great companion to your endurance workouts as it helps to support blood flow and circulation, both of which are increased during endurance activity.*
Glutamine can help with recovery after a long run, bicycle workout or other endurance training.* Glutamine may also help replenish muscle glycogen stores when combined with carbohydrates, which can help you refuel and recharge your muscle stores before your next training session.*
Super Advanced Whey Protein
Protein is also very important for anyone engaged in endurance exercise as studies have shown runners and other endurance athletes have very high protein requirements. Super Advanced Whey Protein can make it easy to get the extra protein your body needs while supporting recovery and helping maintain lean muscle.*
Whey protein is a great addition to your diet any time of the day. The most important time to take whey would be right after your workout, when your muscles need protein the most for recovery and to help build or maintain lean muscle.*
You can also try incorporating whey protein into your diet at the following times.
Drink along with your meal to increase the overall protein quality and content. You can also mix into oatmeal or add to recipes such as pancake and waffle mixes.
In Between Meals:
Keeps levels of amino acids elevated so your body doesn’t go into a catabolic state that may otherwise lead to muscle loss.*
To keep levels of amino acids elevated in your body while you sleep, add whey to your last meal or snack of the day.
Women can absolutely benefit from Body Fortress® products. Protein is important for men and women alike, and helps support recovery and maintain lean muscle for anyone engaged in an exercise program.*
Super NOS Pump is another great product for men or women because it can support blood flow and circulation during weight training and cardiovascular exercise.*
For more information on which products you can incorporate into your diet, see the Women’s Meal Plan.