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So what do you really need to know about protein powder? After all, as a skinny guy or beginner to the whole bodybuilding scene you simply want to know a few answers. Is protein powder necessary? Does it really work? How much do I need? What kind should I take? What is the best? And finally, will any of these answers make a difference when it comes to getting jacked and attracting the ladies?

This article is not meant for you if you want to learn the science behind the ion-exchanged, cross-mutaed, isotopically labeled protein tracers blah blah blah. In this article, I will strip away all the hype, science and confusion that surrounds protein powder. By the time you are through this article and put it to memory, you will become the resident protein powder expert and amaze your friends the next time you visit the sport nutrition store. No more 2-hour shopping trips for protein powder because you don’t really have a clue what to look for!

Is Protein Powder really necessary?

So, although protein supplements are not an absolute requirement for gaining mass, I have yet to meet any person able to get 400 grams of protein per day from cooking food. If your protein intake is greater than 200 grams per day I will suggest a protein powder – it will make your life a lot easier.

In addition, dollar for dollar, protein powders and meal replacement drinks tend to be more cost effective than whole food. Don’t get me wrong, though. Protein powders are still supplements in my book. Supplement means an addition to the diet. I emphasize this because the focus of any diet should be food. Whole food is often preferable to powders because it can offer a whole spectrum of nutrients that powders cannot.

Most of your dietary protein should come from meat, fish, poultry and eggs. However getting all your protein from whole food is not always practical or convenient, especially if you have to eat 6 or more times a day to get your required intake. I will stress to you, for optimal muscle gains, that you should limit yourself to a maximum of three per day or 40 % of your meals. To some this might sound like going ‘overboard’ and I would not disagree.

The bottom line is that both food and supplements are necessary to achieve a complete nutritional balance as well as the desired level of protein intake, especially if you’re not a big fan of cooking. And I assume that over 95% of you reading this do not have a personal maid at home cooking all your meals while you sit around waiting for your next meal. Do not make the fatal mistake of thinking protein powders can take the place of a solid training and nutrition program.

Does protein powder really work and are they healthy?

I get this question emailed to me almost everyday. I just showed how it ‘works’ as a supplement to help you hit your supplemental protein mark but you are probably still wandering, ‘Yeah, but is protein powder going to help me get muscular or is it a scam?” A better question would be, “Does protein really work?” and the obvious answer is ‘yes. ‘ You are fully aware that protein is composed of building blocks called amino acids which performs a variety of functions in the body such as build and maintain healthy muscles when combined with diet and exercise. Protein also:

- Support red blood cell production

- Boost your immune system

- Keep your hair, fingernails, and skin healthy

However, not all protein powder is created equal. Most protein powder contains an array of questionable ingredients such as aspartame, saccharin, fructose and artificial colors. It’s interesting to note how unhealthy most of these protein powders actually are. Look for a protein powder with natural ingredients rather than products that are sweetened with chemicals and made with ingredients that are certainly not going to create an environment for muscle growth and fat burning.

Also avoid products with refined carbohydrates such as fructose, sucrose or brown rice syrup. Make sure that the product is made from a reputable company that is genuinely interested in good health. Unfortunately supplement manufacturers will continue to meet the demands of bodybuilding consumers with unknown crappy products because we buy it and it is cheaper for them to create. Do your homework by seeking out unbiased reviews, investigating the companies history, and reputation. And then make a decision and take responsibility!

In the past one of my criteria for a healthy protein product was that it was great tasting and that it should mix easily. Most protein powders mix quite easily, even with a spoon, however I was disappointed to discover that taste will inevitably be sacrificed for a safe and healthy product. I can live with this. You see, once a product is removed of all artificial chemical sweeteners such as aspartame or sucralose, and simple sugars it is left almost tasteless and sometimes even gross.

How much protein powder do I need?

A better question would be, “How much pure protein do I need to achieve my goals?”

Protein is an extremely important macro nutrient and should be eaten frequently throughout the day. I recommend at least 1 to 1. 5 grams of protein per pound of lean body mass. This means that if you are 150 pounds and 10% body fat (150 x 0. 10 = 15 lbs of fat leaving 135 lbs of lean mass), you will require at least 135 to approximately 205 grams of protein per day.

I recommend that protein powder be used primarily for your pre-workout, workout and post-workout shake. This is when liquid food is more advantageous over whole food since it has a faster absorption rate.

I do not recommend protein powder do be used for meal replacements for more than two meals. Here is what a typical day might look like:

Meal 1 (breakfast) – whole food

Meal 2 (mid morning) – liquid protein meal

Meal 3 (lunch) – whole food

Meal 4 (mid afternoon) whole food

Meal 5 (pre and post workout) liquid protein meal

Meal 6 (dinner) whole food

Meal 7 (before bed) whole food

What kind of protein powder should I use?

Before deciding which protein powder is necessary, here is a short protein primer to help you make sense of the thousands of different protein powders from which to choose:

WHEY PROTEIN makes up 20% of total milk protein. Whey is recognized for its excellent amino acid profile, high cysteine content, rapid digestion, and interesting variety of peptides. Since it is very quickly digested the best time to consume it is before your workout, during your workout or immediately after your workout. These would be considered the phase in the day where you need energy the most and when your body is in anabolic state.

CASEIN PROTEIN makes up 80% of total milk protein. Casein is recognized for its excellent amino acid profile, slow digestion and interesting variety of peptides. Since casein is slowly digested into your bloodstream, don’t use it during workouts or after workouts – you need a fast absorbing protein at these times. Instead, use a casein protein for all other times outside the pre and post workout window.

SOY PROTEIN is the most controversial of all protein types. While the soy groupies have gone to great lengths to label soy as a super food with magical effects, there is also a good amount of research that suggests soy protein may be contraindicated in many situations. BECAUSE OF ALL THE CONFUSION, IN MY PERSONAL OPINION, I SUGGEST AVOIDING SOY PROTEIN ALTOGETHER AND STICKING TO THE OTHER TYPES LISTED.

Protein Blends are generally a combination of several types of protein blends such as whey protein concentrate, whey protein isolate, egg protein, casein protein, and soy protein.

Why would you want a blend anyway? You will receive the full spectrum of proteins and you will receive varying rates of absorption from the different types of protein. Using a blend will create an anabolic environment from the whey and an anti-catabolic environment from the casein – use this kind at any time of the day but NOT before a workout or after a workout.

Whey hydrolysates (also known as hydrolyzed whey protein, and are also called peptides), are powerful proteins that are more quickly absorbed; more so than any other form, since your body prefers peptides to whole proteins. Hydrolysates are produced through very low heat, low acid and mild enzymatic filtration processes, (those highest in the essential and the branched chain amino acids) and are potentially the most anabolic for short-term protein synthesis such as the the pre-workout and post-workout window.

Whey Protein Versus Whey Isolate:

Most whey protein powders that stock the supplement shelves are made up of whey concentrate and mixed in with a small portion of whey isolate. Comparing the two, whey protein isolate is more expensive than whey protein concentrate because it has a higher quality (more pure) and a higher BV (biological value). Whey protein isolate contains more protein and less fat and lactose per serving. Most whey protein isolates contain 90-98% protein while whey concentrates contain 70-85% protein.

Whey protein isolate is the highest yield of protein currently available that comes from milk. Because of its chemical properties it is the easiest to absorb into your system. Obviously with its high concentration, it appears that an isolate protein would be the obvious choice instead of a concentrate. However, this is an individual decision because the isolate is more expensive, and just because it is purer does not guarantee that it will help build bigger muscles. Its extra concentration may not justify its extra cost.

SO WHAT IS THE BOTTOM LINE? WHICH SHOULD YOU CHOOSE?

For the Pre-workout and Post-workout phases, as long as whey hydrolysate is the first or second ingredient on the supplement label then there is probably not enough in the product to influence protein synthesis to reap the optimal benefits. As stated, whey isolates are also a very extremely high quality whey and for maximal anabolism isolates should be combined with whey hydrolysates for only the pre-workout and post-workout phases of your program. The inclusion of small amounts of whey concentrates will not harm you but this should not be the first ingredient on the tub of protein powder.

IF YOU ARE LOOKING FOR THE STRONGEST PROTEIN POWDER TO EXPLOIT YOUR FULL GROWTH POTENTIAL DURING THE GROWTH AND RECOVERY PHASES (ANY TIME OTHER THAN PRE AND POST WORKOUT PERIOD) THEN USE A BLEND.

You will receive the full spectrum of proteins and you will receive varying rates of absorption from the different types of protein. Using a blend will create an anabolic environment from the whey and an anti-catabolic environment from the casein.

Conclusion

I hope this article familiarized you with the basics of protein powder and gave you a foundation to work from when deciding on your next order. Don’t get caught up in the hype and start becoming a more educated consumer when you take your next trip to the nutrition store. Now you can tell the sales rep exactly what you are looking for instead of starring blankly at the shelves without a clue!

Oh yeah, protein powder will help you get more jacked and attract the ladies but it’s not going to do it in a ‘ultra short period of time’ with the simple addition to your diet.

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Renewable Energy: Global Industry Guide is an essential resource for top-level data and analysis covering the Renewable Energy industry. It includes detailed data on market size and segmentation, textual analysis of the key trends and competitive landscape, and profiles of the leading companies. This incisive report provides expert analysis on a global, regional and country basis. Scope of the Report* Contains an executive summary and data on value, volume and segmentation* Provides textual analysis of the industry’s prospects, competitive landscape and profiles of the leading companies* Incorporates in-depth five forces competitive environment analysis and scorecards* Covers the Global, European and Asia-Pacific markets as well as individual chapters on 5 major markets (France, Germany, Japan, the UK and the US). * Includes a five-year forecast of the industryHighlightsThe global renewable energy market grew by 5. 7% in 2009 to reach a value of $436. 6 billion. In 2014, the global renewable energy market is forecast to have a value of $455. 6 billion, an increase of 4. 4% since 2009. The global renewable energy market grew by 4. 3% in 2009 to reach a volume of 3,067. 8 billion kilowatt hours (kWh). In 2014, the global renewable energy market is forecast to have a volume of 3,842. 5 billion kilowatt hours (kWh), an increase of 25. 3% since 2009. The Americas accounts for 44. 9% of the global renewable energy market value. In most countries, it is common to see a small number of large companies holding significant market share, even if the retail market is actually fragmented and so this share is not dominating. Why you should buy this report* Spot future trends and developments* Inform your business decisions* Add weight to presentations and marketing materials* Save time carrying out entry-level researchMarket DefinitionThe renewable energy market consists of the consumption of electricity generated via geothermal, solar, wind and hydroelectric means, as well as through wood and waste combustion. Data are reported as net consumption as opposed to gross consumption. Net consumption excludes the energy consumed by the generating units. The volume of the market is calculated as the volume of electricity consumed (in billions of kilowatt hours, kWh), and the market value has been calculated according to average annual electricity prices. Any currency conversions used in the creation of this report have been calculated using constant 2009 annual average exchange rates. For more information please visit :http://www. aarkstore. com/reports/Renewable-Energy-Global-Industry-Guide-14815. html

How to Avoid Energy Audit Disasters: A Guide to Picking a Quality Energy Auditor John Avina, CEM, CMVP Abraxas Energy Consulting
There are a few problems that work against you when trying to find a company to perform a good energy audit for you.
Everybody and their brother now claims to do energy audits
Nobody quite agrees on exactly what an energy audit is
In this paper, I am going to cover these problems and then tell you how to select a quality energy auditor and not get ripped off.
Everybody and their Brother Now Claims to do Energy Audits
With the struggles of the economy in the United States, everyone who is not making money is looking around to see what sectors are still making money. Energy consulting has done well so far. The energy consulting companies are not laying off people, rather, they are hiring. And with the focus on cost-cutting, companies are starting to realize that utilities are not a fixed cost, but actually, a cost that can be reduced by 10% to 30%. Throw in the promise of stimulus funds, and you have a new service offering for companies that are seeing their sales plummet. We are seeing real estate management companies, real estate brokers, electrical and mechanical contractors, and equipment sellers all trying to sell and perform energy audits. On top of that, now some of the very large companies have entered the market. And then there are the legions of unemployed who are constantly calling us asking us to teach them how to become energy auditors. There is a good and a bad to the rush into energy consulting. The good is that with more competitors, costs go down. The bad is that the with decreased costs the quality of the work suffers as well. Companies new to auditing often don’t have experienced auditors and produce poor quality audits Often these contractors and real estate companies don’t even do the audits themselves, but contract them out to others. They are just taking a cut off the top.
Every Company has a Different Idea of What an Energy Audit is
Energy Audit was a term that just had too many meanings. Two different companies could theoretically perform an energy audit, and one could spend 5 hours, and the other 80 hours. With this type of variation in audits, the customer and the auditor often had different ideas in mind on just what was to be done.
The American Society of Heating Refrigeration and Air Conditioning Engineers (ASHRAE) has taken important steps to clarify just what should comprise an audit. ASHRAE has defined the requirements for 3 levels of audits, entitled ASHRAE Level 1, ASHRAE Level 2 and ASHRAE Level 3 audits. Because of this, a customer can ask for a Level 1 audit, and all the vendors should be able to deliver the same level and quality of report. Unfortunately, this is still not true.
Recently we placed a bid for $4,500 for an ASHRAE Level 1 Energy Audit, and were beat by the competition that did the audit for $823. We typically spend about 40 to 50 hours on an ASHRAE Level 1 audit. Assuming our competitor spent 40 hours, and charged $823, that comes to charging $20/hr for the work, which you know they didn’t do. We figured that either: the auditor that won the job is not delivering much, the auditor is using the audit to sell products and services, or the auditor is being paid very little.
Fortunately, we got to see the $823 audit once it was completed. The auditor didn’t deliver much. It was 3 pages, and a handful of ASHRAE forms filled out. Although it was sold as an ASHRAE Level 1 audit, it wasn’t. The audit did not address most of the ASHRAE Level 1 requirements. Customers just don’t know what comprises an ASHRAE Level 1 audit. That is the problem.
You Get What You Pay For
Think about it, you do get what you pay for. Right now in San Luis Obispo California, plumbers are going for $100/hr or more. Energy auditors, with the same amount of experience, but also, who have studied energy in school (most are mechanical engineering graduates), and have learned a highly technical field should be charging more than your local plumber or electrician. When you get a quote for an audit, just divide it by $100/hr, and you will get a ballpark number of hours they expect to spend on the job. Experienced, credentialed energy auditors in the US are commanding about $100,000/year right now. Good auditors are expensive, but so are good plumbers. You get what you pay for.
Why Some Companies Offer Free or Nearly Free Audits
Some companies will offer energy audits for free, or nearly free. When this is done, usually the company offering the audit is trying to sell an “energy saving” device, or perhaps wants to do the installation on the energy efficient measures once they are found. I have no problem with the second type of vendor, as their audits may be good, but often the first type of vendor is typically not providing a comprehensive energy audit, but only an audit that focuses around their product. What is important for the customer is that these limited scope audits are going to miss some real energy savings opportunities due to the auditor’s narrow focus.
There are also well-meaning nonprofits who will perform audits for free. These audits are often very cursory, and are not performed by experienced auditors. Often these nonprofits will get a grant to save energy. The grants are usually not for very much money, and as a result, they cannot hire experienced energy auditing staff. The result is poor work.
Finally, some utilities are now performing energy audits for free. In some cases, this can be a tremendous opportunity. In California, for example, for the investor owned electric utilities hire experienced professional energy consultants to do the work. The audit is free to the customer, but the utility is paying the going price for the audit. They get good audits. On the other hand, some utilities will use their own staff to perform the audits, and sometimes their auditing staff doesn’t have the experience to perform satisfactory work.
Experience Really Counts with Energy Audits
Energy auditing is not just finding inefficient lighting fixtures and suggesting they be replaced with more efficient fixtures. This is, indeed, part of the job, but this is the easy part. Auditing requires a thorough understanding of chillers, boilers, air handlers, package units, control systems and their components, not to mention compressed air and domestic hot water.
You see, energy audits of commercial buildings are not something you can learn in a week. It takes years of learning, making mistakes, and watching others make mistakes before you can become adept at energy auditing. There are an infinite number of HVAC configurations possible. Experienced auditors uncover these new situations every year.
The problem with inexperienced auditors is that they are more likely to miss energy conservation opportunities, or they may make suggestions that just don’t work, or some that may result in damage to your equipment.
How to Select a Good Energy Auditor
So when you select an auditor, it is very important you go with someone, or a company that has years of experience. I would suggest 10 years at the least. The way to ensure that you are getting a quality audit is to ask for the resume of who is going to perform the audit, and get some references. The auditor should be a Professional Engineer (PE) and/or a Certified Energy Manager (CEM). If they are not, then you are taking a big chance. Also the auditor should have at least 10 years under their belt. You don’t want them learning the trade on your job. Also, get a sample audit or two. You should know what you are paying for. With sample audits in hand, then you can make sense of the different prices you get from potential energy auditors. Finally, please ask for references, and call them. Find out if your auditors were professional, met their deadlines, and provided quality work.
When you are evaluating companies:
Talk to 2 or 3 companies and select the best one.
Ask for Resumes of who will actually be onsite. Ensure that the lead auditor has 10 years of experience or more. Also be sure that they have at least 10 years of experience doing energy audits. A lot of times you will get resumes of their best people, and they will send their junior level people onsite. Make sure you get resumes of who will actually be doing the work.
Ask for sample energy audits from the company. Since all of your potential vendors are going to be producing audits of differing quality, you can now judge and rank the companies on the deliverable. Also you can now weed out the companies that are not providing quality analysis.
Ask for References of some jobs they have done recently. You don’t have to call them. First make sure that the references are for energy auditing jobs, and not some other task. If you do plan on calling them, find out if they finished work on schedule, whether the reports were accurate, and whether the reports met expectations. 1
This is what government typically does, although they sometimes put out Requests for Proposals (RFPs) that are so demanding that they require the energy auditing companies to work for days just to get a shot at the job. I would suggest, if at all possible, avoid using a detailed RFP process as the best auditors may also be the most busy, and might not have the time to spend putting together an RFP response.
These suggestions I have given should apply to buildings over 100,000 SQFT. If you are considering audits of small facilities, such as 20,000 SQFT, the work and costs involved are not that great and taking so much care to select the best auditing company is probably overkill. Still, don’t select an auditing company based solely on price, or you will be sorry.
1A colleague of mine warned me on the reference issue. Suppose you had an energy audit done. How many calls are you going to want to take to give a good recommendation? We don’t want to burden our customers with having to give references for the next year or two. He’s right. Please be judicious on the calls to spare our past clients too much interruption.
About the Author
John Avina, President of Abraxas Energy Consulting, has worked in energy analysis and utility bill tracking for 15 years. During his tenure at Thermal Energy Applications Research Center, Johnson Controls, SRC Systems, Silicon Energy and Abraxas Energy Consulting, Mr. Avina has managed the M&V for a large performance contractor, managed software development for energy analysis applications, created energy analysis software that is used by well over a hundred energy professionals, taught over 200 energy management classes, created hundreds of building models and utility bill tracking databases, modeled hundreds of utility rates, and performed and managed energy audits of over 300 buildings (over 15 million square feet of building stock). Mr. Avina has a MS in Mechanical Engineering from the University of Wisconsin-Madison. He is a member of the American Society of Heating, Refrigerating and Air-Conditioning Engineers (ASHRAE), the Association of Energy Engineers (AEE), the American Solar Energy Society (ASES), and a Certified Energy Manager (CEM) and Certified Measurement and Verification Professional (CMVP).
Abraxas Energy Consulting provides utility bill tracking, energy auditing, measurement and verification, retro-commissioning, utility bill auditing and other energy management services for its clients world-wide. In addition Abraxas Energy Consulting provides a selection of utility bill tracking and interval data software packages for its clients. Abraxas Energy Consulting’s clients are: ESCOs, utilities, energy consulting companies, government, universities, hospitals, school districts, private industry, real estate management companies, and building owners.

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Creatine is found naturally in red meat, so creatine is natural. Creatine is useful for the bodybuilder or infact for anyone looking to put on muscle or increase strength, as it increases the short energy bursts of power needed to lift weights. It assists with muscle building as it aids recovery between sets by replenishing ATP stores (muscle energy) quicker. This results in a greater overloading of the muscle and results in better gains, meaning you can train more intensively and productively when taking creatine. Many users of standard creatine (creatine monohydrate) reported stomach cramps and/or bloating. This was due to poor absorption of creatine in to the muscles and the creatine product would end up just lining the stomach drawing water into it – leading to the bloating. However several “next generation” creatine supplements are available on the market now including Kre Aklyn, CEE, Di Creatine Malate, and micronised. All of these contain creatine but have been designed to increase creatine absorption, get more creatine to the bodys muscle and reduce bloating; resulting in a need to take in less creatine, this makes creatine supplementation more convenient to take in capsule or tablet form. Many Supplement manafacturers have combined next generation creatine supplements with other nutritional supplements such as l-glutamine, caffeine, nitric oxide (arginine), taurine or whey protein. Although more costly it is more convenient for the consumer and can assist with better results. These supplements are availble in tablet form or a powdered drink mix. Dependant on your precise goals choose; Glutamine & Creatine for better post workout recovery (BSN CellMass, Xyience NOX-CG3) for increase strength choose taurine and creatine (SAN V12 Turbo)for better recovery between sets and muscle pumps choose nitric oxide and creatine (Controlled Labs White Blood, BSN Nitrix) or for increased energy and drive choose caffeine and creatine (BSN NO-Xplode)