effect of anabolic steroids

The effects of using Anabolic Androgenic steroids can be best understood if we take a look at the anabolic as well as the androgenic aspects of the drugs independently.

         The effects of using AAS can be both separate as well as overlapping.  We will take a look at each of these aspects through this chapter.  Taken literally, the term anabolic signifies cell growth and the word androgenic refers to the maintenance of muscular characteristics.

Anabolic Effects:

         Most of the effects for which steroids have found usage and gained popularity amongst bodybuilders and athletes account for the anabolic effects of steroids. The effects include  increased muscle mass owing the heightened protein synthesis by way of amino acids, stimulation of bone marrow- leading to an increase in the RBC (Red Blood Cell) count in the body, a better bone profiling and an increased appetite.  There are a number of processes (some of which we have discussed in the previous chapters) that lead to a step by step increase in the muscle mass of the body- thus leading to an increased muscular profile and strength over a period of time.

Androgenic Effects:

         Androgenic effects of steroids are mostly centered around bringing about changes in the sex hormones of the human body.

         Androgenic changes are responsible for the growth of clitoris in females and penis in male children, and increased libido, an increased urge to engage in coitus, increase aggression, growth of hair in the pubis region and well as facial hair, deepening of voice due to development of vocal cords, a decrease in the production of natural sex hormones (which is the body's way of controlling the hormonal count and maintaining the balance in the body) and a reduction in productions of sperm in the male.

The androgenic anabolic ratio of an AAS:

         The preferred choice for bodybuilders would be a low androgenic : anabolic ratio.  Some drugs have a high ratio and are recommended for use in androgen-replacement therapies in male.

         Steroids with a lower ratio are considered therapeutically well suited to treating those with a anemia and osteoporosis. In effect, however, there are very low digressions in the way a substance with low ratio acts on the human body as compared to a substance with a high ratio.  Still, to be on better grounds, a substance with a low ratio is always considered to be a safer bet.

         The weight gaining effects of steroids have closely been studied over the last three odd decades and it has been determined that short term AAS use can result in up to 2 to 5 Kgs of weight gain in a short span of 10 weeks.

         In some cases, the fat percentage was also seen to have been reduced while lean muscle mass increased. It has also been observed that the upper body is more prone to mass gain as compared to other parts of the body.  The reason can be attributed to the fact that the upper body (neck, thorax, shoulders and arms) has the maximum number of androgen receptors in the body- which gives the desired effect at these areas.

         The overall strength of the users is also seen to increase to about 15% to 25% of the baseline strength before the administering of drugs.

         This increase, however, is dependent upon the amount of dosage and the kind of steroid being taken. Besides, the increase in strength is prominently more amongst regular bodybuilders and weightlifters as compared to those who'd have recently started weight training.

Adverse and psychiatric effects of steroid usage:

         Some of the most common side effects of excessive steroid usage  include   loss   of   hair   in    men    (due to conversion of testosterone  to  DHT),    deepening  of  vocal  chords  and development   of   facial   hair  on   females,     gynecomastia (development of breast tissue in males), variation in the natural levels of cholesterol in the human body- which can lead to cardiovascular diseases, heart seizure and other coronary artery diseases.

         Apart from these side effects, steroids simulate the sebaceous glands, which can lead to acne and other skin conditions.   Oral anabolic steroids need to be burnt down and digested by the body and this can also lead to severe liver damage if the doses are not controlled or backed up by injections.

         Excessive steroid usage can also lead to lack of interest in sexual activity as well as temporary or permanent infertility in case of males.

         In short, excessive steroid use can really tamper with the hormonal balance of the body; something that is capable of leading one onto quite a lot of complications.    

         The negative effects on natural testosterone production due to over-use of steroids is magnified in during adolescence. It can lead to premature stoppage of bone growth, premature puberty and certain other conditions that can really affect the overall body structure of the user.  It is for this reason that it is  highly recommended that people under 21 years of age should not use steroids, and even if they do- it should be under proper medical assistance.

Psychiatric effects:

         There have been documented case studies which prove that steroids abuse can use to maniac-like conditions often leading to aggression, hypertension and even suicide in some extreme cases.

         Prolonged usage can cause withdrawal effects and a dependency on steroids. Because of excess testosterone and then withdrawl after a cycle there can be mood swings and heightened irritability.  The term coined for describing this condition is popularly called as �roid rage� in common language and has been termed as �hypomania� by scientists and psychiatrists alike.

steroid a-z

Dianabol

         Dianabol is the brand name for Methandrostenolone.  Dianabol is know as a very effective  mass builder.   Generally Dianabol is taken in a bulk cycle.  Stacks well with Deca-Durabolin and Testosterone Enanthate.

         Dianabol can have significant negative effects on the liver so cycles are normally no longer than 8 weeks.

         The half life of Dianabol is about 4 hours.  If you want to keep your blood level steady it is advised to take it throughout the day. You can also take it as a single dose which will give you a higher blood level at one time

         Because Dianabol is a powerful steroid it comes with negative side effects.  It converts to estrogen which can cause Gynecomastia.  Nolvadex and/or Provironum can be taken as anti estrogens to combat this.  Bloating is a huge problem, as you get a lot of water retention.

Cycle: Bulking
Half life: 4 hours
Active life: 8 hours
Aromatization: yes
DHT Conversion: no
Post Cycle Therapy: Clomid, Nolvadex, HCG

Winstrol

         Winstrol is a brand name that Wintrhrop Labs gave for Stanozolol, which they developed in 1962.  Stanozolol is a derivative of dihydrotestosterone.

         However Stanozolol is not as strong as dihydrotestosterone.  In fact Stanozolols anabolic properties are mild when compared to most compounds that are stronger.  This being said Stanozolol is still a very good at building lean muscle.  Its anabolic properties could even be compared to Dianabol, but Winstrol does not cause a person retain water like  Dianabol does.

         The muscle you gain while on Stanozolol is of higher quality when compared to other more estrogenic steroids.

         One of the most favorable aspects of Stanzolol is that it doesn't convert to estrogen, so you don't need to use an anti-estrogen.

         Because Stanozolol does not convert into estrogen there is no water retention.  Instead of that puffy, bulky look that users end up with while bulking and on a steroid such as Dianabol you instead get a dry look, with lean looking muscle.  For this reason it is often used during cut cycles, and is also very popular with runners.  In fact Stanozolol is compound that Ben Johnson tested positive after becoming the worlds fastest man and winning the Gold in the 1988 Summer Olympics.

         Stanzolol comes in tablet form, or liquid.  The injectable liquid varies from other steroids in that it is suspended in water and not oil.  You can easily identify Stanzolol by its white milky color.
         It is common to stack Stanzolol with other steroids to increase its effectiveness.  When bulking stack stanzolol with Testosterone, Dianabol, or Anadrol.  A stack such as this will give the user good muscle gains, without having excessive amounts of water retention.

         When using Stanzolol in a cutting stack it can be taken with Trenbolone.  A stack such as this should give the user a ripped look. For those who are sensitive to gynecamastia Primobolan, Deca-Durabolin or Boldenone can be used.

Anavar

Anavar is the brand name for the anabolic steroid Oxandrolone.  It  was purposely designed to be mildly anabolic, so it could be used to safely stimulate growth in children.

         Like Winstrol Oxandrolone  is a derivative of Dihydrotestosterone.  It also  does not convert into estrogen.  Excess estrogen limits linear growth, which explains why women stop growing before men, and why they are shorter in stature.
       
         For bodybuilders Oxandrolone is most often used during cutting cycles.  It can be combined with Primobolan or  Winstrol to create hard looking muscle with good definition.  Stronger androgens that do not aromatize such as Provironum or Trenbolone can be added to harden up the muscle while also making it easier to lose fat.

         In a bulk cycle add Testosterone or Dianabol.  The combination creates good strength gains along with higher quality muscle without the puffy look.

         For women or those sensitive to side effects of more anabolic compounds stack Anavar with Winstrol, Primobolan, or Deca Durabolin.  This combination should creates faster gains, but it also increases androgenic buildup.

         Because Oxandrolone does not convert to estrogen there in no need to use anti-estrogens.  In low dosages this steroid has only a small effect on natural testosterone production.  In higher doses there are the usual side effects associated with steroids such as acne, male pattern baldness, and liver stress.
Androlic

         Androlic is the brand name for Oxymetholone.  While there are injectable versions of this steroid they are rare; oral Oxymetholone is far more common.

         Androlic is believed to be the most powerful steroid available.  It is similar to Dianabol in that you get massive gains in short periods of time.

         You also get a lot of water retention with this steroid not because it aromatizes.  In fact Androlic does not convert to estrogen so how it can cause Gynecomastia is a bit of a mystery.

         Some people believe it is because Androlic acts directly on estrogen receptors.  There is no evidence to back this up thus further research is required before it is known how it can cause Gynecomastia.

         Not everyone will experience gyno from Androlic, but approximately fifty percent of users might get this side effect.  The use of an anti-estrogen while on a steroid cycle will effectively prevent Gynecomastia.

Mesterolone

         Mesterolone is a  oral steroid that is commonly sold under the brand name Provironum.

         For the most part mesterolone is used to boost the libido or to treat other hormonal conditions.  Even though it is a strong androgen its effect on body in terms of protein synthesis and muscle building is limited.

         Mesterolone prevents steroids from from converting into estrogen, and for this reason it is used by bodybuilders to avoid gynecomastia. Unlike most oral steroids Mesterolone is easy on the liver.

         Mesterolone is popular during the cut cycle.  When using Winstrol, Anavar, or Primobolan by themselves there is very little androgenic content.  By adding Mesterolone it raises the androgen levels, while reducing estrogen which leads to muscle hardening.

         Usually small quantities can be taken even by female athletes, but it is an androgen and thus can cause virilization.    Women should limit their dosage of Mesterolone to 25 mg, and keep they cycle short; no longer than four to five weeks. This small dose is helpful for women during the cutting phase as it helps harden up muscles, and makes it easier to burn body fat.

Deca  

         Deca durabolin or simply �Deca' is a common brand name for the compound �Nandrolone Decanoate'.

         Deca happens to be the most commonly used and widely trusted anabolic steroid of all times.

         The greatest thing about this drug is its efficiency; a small dose of 200-400mg per week is enough to give the desired results. The compound is called a bulking agent, due to the fast results it shows.

         Normally, a user on Deca starts experiencing weight gain within 24 to 36 hours. The mass gain can be as high as 20 pounds in just one month, not to forget the extreme physical strength achieved. Due to this and many other reasons, Deca is used by body builders across the world.

         Mode of Operation: The secret of Deca's fast results lies in its chemical structure.   Its chemical composition is very similar to testosterone.  However, unlike testosterone, Deca is not broken down into lower metabolite.  This metabolite has far lesser side effects than any other anabolic steroid.

         Advantages:  Following are few of the many advantages of Deca over other steroids:

�        Retains nitrogen in the body, resulting in muscular growth.
�        Deca is silent in skin, scalp and prostate; therefore, those parts are completely safe from any side effect.
�        It binds better with the muscle tissues. This results in a faster muscular growth than usual.
�        It has few androgenic effects on the body.
�         Very little side effects and in case adverse side effects occur they aren't very harsh.   Although, it is said that adverse effects do not occur unless the steroid is misused.
�        Increase in lean body weight with little dosage.
�        Stays in the body over an administrable amount, for a year or so.
�        Beneficial for body's defense mechanism.
�        During HIV, it helps weak patients gain the required amount of weight quickly.
�        Increases stamina and endurance.
�        Equally good for both men and women.

         Disadvantages:   Apart from all the pros of Deca, it has a number of mild side effects:

�        Acne
�        High Blood pressure
�        Headache
�        Nausea
�        Peptic ulcer
�        Edema
�        Insomnia
�        Hyper excitation
�        Longer time needed for blood clot
�        Shivering
�        Diarrhea

         All in all, Deca is an extremely powerful anabolic steroid, but it can also quickly shut down your natural testosterone production. For this reason Deca should mainly be used as a �secret weapon�  to burst past plateaus that have been difficult to overcome.

Boldenone

         Boldenone is an anabolic steroid sold under a variety of names like Equipoise, Ganabol and Ultragan. It is a man-made steroid having structure similar to natural testosterone.

         The drug was initially manufactured to be used for veterinary purposes. It was used to increase the efficiency of race horses by enhancing their appetite and body muscles.

How the drug suddenly became popular amongst body builders is not known, but the drug is widely used by athletes due to its various advantages.
         At a low dose, boldenone is a powerful anabolic agent, used to increase muscular mass when combined with a rich healthy diet.

         However, at extremely high dose, the drug can have some pronounced side effects. It can lead to the suppression of natural testosterone production and hence leads to infertility. Further, inside the body, boldenone is converted into estrogen which causes gynecomastia in male.

         Being anabolic in nature, the drug encourages protein synthesis and mineral nutrients balance within the body.

         The drug has a well known effect of increasing the RBC (Red blood cell) count. This boost in RBCs results in an increase in the rate with which oxygen is carried to the body tissues.

         Due to its long half life, the drug stays in the body for as long as a year.

         Boldenone is known to have a slow and steady response. The drug takes its time, around 2-4 months, to show its effect.  The up side is that the muscular weight gained is long lasting and not just water mass.   It is pure muscular tissue.

         The exact amount of high or low dosage was never defined for human use. However, experimentations show that 200�800 mg/week of boldenone is sufficient.

Having some androgenic properties, the drug has a number of side effects:

�        A change from normal to oily skin; this is due to the oily texture of this drug when injected.
�        Oily skin is more likely to have acne problems.
�        Hair loss is often witnessed in people on high drug dosage.
�        Like any other anabolic drug, boldenone causes mood swings, mainly resulting in aggression and depression.
�        Hypertension due to increase in metabolic rate.
�        Drowsiness and nausea.
�        Liver cancer may result due to the increased liver functioning.

Testosterone E

Testosterone E or Testosterone Enanthate is an artificial supply of the hormone testosterone.

The drug is taken normally to increase the level of testosterone in the body and is usually the first steroid prescribed by physicians for those with low Test E levels.

         Testosterone E changes the appearance and size of the muscle tissues. Having androgenic properties, it protects the maintained build from getting broken down by the process of catabolism.

         Testosterone works by stimulating the muscle cells to store more protein in the body. This protein is later used for enhancement of muscle fibers.

         The effect of testosterone is further seen in causing an increase in the production of red blood cells in the liver. This raise in RBCs increases body's endurance and helps it to recover faster from any physical exertion.

         Due to the powerful effects of this hormone, it should be taken once or at maximum, twice a month.

         Body builders take advantage of the anabolic characteristics of testosterone E, and commonly inject a sufficient dosage of about 200-400mg/month.

         The drug is usually taken off season as its half life is shorter than other anabolic drugs. The drug itself has slow response. It is often taken in combination with other drugs to enhance its effects and reduce the possible side effects.

A number of advantages of Testosterone E are:

�        Makes the person healthy and fresh
�        Enables the user to do more exercise
�        Provides nutrient balance
�        Increases muscular mass and results in fat loss
�        Increases endurance level and body strength and patience
�        Used to treat women breast cancer

         The drug itself comes with a number of disadvantages as well. These include gynecomastia, hair loss, acne, deepening of voice, nausea, jaundice, liver malfunctioning, anxiety and depression.

         To reduce the effects of gynecomastia, estrogen suppressant is taken along with testosterone E.  This drug helps in removing the effect of estrogen produced, when a high dose of testosterone E is taken.

         Special care should be taken by bodybuilders suffering from diabetes or having some cancer. It is not recommended for children, since it can cause puberty issues. For women, the drug can have adverse effects, like an increase in hair growth and deepening of voice. On the first sign of such effects, the drug should be immediately stopped.

Trenbolone A

         Trenbolone acetate or Trenbolone A is a dream drug for bodybuilders. It is an anabolic drug which can either be injected or taken as pills. Claimed to be three times more powerful than testosterone, it does not get aromatized like other steroids.

minerals

Calcium
(Ca) Builds bones and teeth; promotes blood clotting, contraction of muscles and nerve impulses.
Sources:

Primarily in milk and dairy products; also dark-green vegetables, legumes, shellfish, fish with edible bones and tofu; also calcium-fortified orange juice. 800 - 1,200 mg


Chromium
(Cr) An essential nutrient required for normal sugar and fat metabolism; may also help prevent high cholesterol and atherosclerosis.
Sources:

Whole wheat and other whole grains and molasses. None;
50 - 200 µg suggested


Copper
(Cu) Builds bones, red blood cells and hemoglobin; metabolizes iron, maintains connective tissue and blood vessels; may play a role in cancer prevention.
Sources:

Organ meats, shellfish, whole-grain products, legumes and dried fruits. None;
2 - 3 mg suggested


Fluoride
(F) Promotes bone and tooth formation; prevents tooth decay.
Sources:

Seafood, tea, coffee and soybeans; sodium fluoride is often added to the water supply to prevent tooth decay. None


Iodine
(I2) Helps produce thyroid hormones; adequate iodine intake during pregnancy is crucial to normal fetal development.
Sources:

Saltwater fish, shellfish, sea kelp and iodized salt. 150 µg
Iron (Fe) Helps produce hemoglobin and red blood cells; delivers oxygen to muscles and other body tissues; protects against effects of stress
Sources:

Iron is poorly absorbed from food. The richest sources are red meat and organ meats; other sources include whole-wheat products, shellfish, nuts and dried fruit. Many breads and cereals are enriched with iron. Vitamin C aids absorption of iron and is often added to iron supplements. Women 15 mg;
Men 10 mg


Magnesium
(Mg) Builds bones and teeth; involved in functioning of muscular and nervous systems and hear and circulatory system.
Sources:

Legumes, whole-grain cereals, nuts and dark-green vegetables; also meat, seafood and dairy products. Women 280 mg;
Men 350 mg


Manganese
(Mn) Involved in reproductive processes, sex hormone formation; essential for normal brain function and bone development.
Sources:

Tea, green vegetables, legumes, oats and rice. 2 - 5 mg


Molybdenum
(Mo) Involved in enzyme activities.
Sources:

Dairy products, legumes, whole-grain cereals and organ meats. 75 - 250 mg


Phosphorus
(P) Builds bones and teeth.
Sources:

Meat, fish, eggs, legumes and dairy products; also whole wheat, corn and rice. 1 gram


Potassium
(K) Helps nerves and muscles function; regulates heart's rhythm; regulates bodily fluids.
Sources:

Potatoes, dried fruits, bananas, legumes, raw vegetables, avocados and mushrooms; also lean meat, milk and fish. None;
3.5 grams suggested


Selenium
(Se) An antioxidant, helps protect cells and tissues from damage by free radicals; may also protect against some cancers.
Sources:

Whole-grain cereals, fish and shellfish, meat and dairy products. Women 55 µg;
Men 70 µg


Sodium
(Na) Maintains body's fluid balance; important for nerve function and muscle contraction; controls heart's rhythm.
Sources:

Naturally in many foods and is added to many prepared foods. 2,400 mg


Zinc
(Zn) Involved in growth, skin health and wound healing, development of the reproductive organs, protein metabolism and energy production.
Sources:

Shellfish (particularly oysters), organ meats and lean red meat, yeast, whole-grain cereals, and legumes. Women 12 mg;
Men 15 mg

vitamins

Vitamin Functions and Sources RDA
Vitamin B1
(Thiamine)
Sources:

Whole grains, cereals and enriched grain products; also legumes (dried beans, peas, and nuts), organ meats, lean pork and eggs.
Functions:

Promotes healthy functioning of the nerves, muscles and heart. Metabolizes carbohydrates. 1.1 - 1.5 mg



Vitamin B2
(Riboflavin)
Sources:

Organ meats, enriched breads and cereals, legumes, almonds, cheese and eggs; also meat, fish and dark green vegetables.
Functions:

Metabolizes carbohydrates, fats and proteins, produces hormones; promotes eye and skin health. 1.3 - 1.7 mg



Vitamin B3
(Niacin)
Sources:

Meat, organ meats, whole grains and cereals, and legumes; also eggs, milk, green leafy vegetables and fish.
Functions:

Metabolizes carbohydrates and fats; helps functioning of digestive system; maintains health skin. 15 - 19 mg



Vitamin B5
(Pantothenic Acid)
Sources:

Organ meats, yeast, raw vegetables, eggs and dairy products.
Functions:

Produces hormones and maintains body's immune system. None; 4 - 7 mg suggested


Vitamin B6
(Pyridoxine)
Sources:

Whole-grain products, poultry, fish, and nuts; also meat, most fruits and vegetables, eggs and dairy products
Functions:

Metabolizes protein; helps produce hemoglobin; promotes functioning of digestive and nervous systems, and healthy skin. 1.6 - 2 mg



Vitamin B12
(Cyanocobalamin)
Sources:

Primarily organ meats; also fish, lean meats, poultry, cheese, and eggs.
Functions:

Builds genetic material of cells and produces blood cells. 2 µg




Vitamin C
(Ascorbic Acid)
Sources:

Almost exclusively fruits and vegetables (especially citrus fruits, tomatoes, peppers, strawberries, and cantaloupe) although breast milk and organ meats contain small amounts.
Functions:

An antioxidant, fights and resists infection; heals wounds; promotes growth and maintenance of bones, teeth, gums, ligaments and blood vessels. 100 - 200 mg




Vitamin H
(Biotin)
Sources:

Oats, organ meats, yeast and eggs (cooked); also whole-wheat products, dairy products, fish and tomatoes.
Functions:

Metabolizes proteins and carbohydrates; breaks down fatty acids. None; 30 - 200 µg suggested



Vitamin M
(Folic Acid)
Sources:

vegetables (especially dark-green ones), organ meats, whole-wheat products, legumes and mushrooms.
Functions:

Synthesis of protein and genetic materials; may help prevent some cancers, heart disease and stroke; when taken during pregnancy, protects against some birth defects. 180 - 200 µg



Fat-soluble Vitamins
Vitamins Functions and Sources RDA


Vitamin A
(Retinol or Beta-carotene)
Sources:

Liver, egg yolk, dairy products, margarine. Beta carotene (pro-vitamin A) is found in dark green and deep yellow fruits and vegetables.
Functions:

Keeps eyes healthy; develops bones; protects linings of respiratory, digestive and urinary tracts; maintains healthy skin and hair. Beta carotene fights free radicals (chemicals that damage cells). 5,000 IUb




Vitamin D
(Cholecalciferol)
Sources:

For most people, sun exposure is the primary source of vitamin D. Food sources include Vitamin D-fortified milk, eggs, fish-liver oils and fatty fish such as herring, mackerel and salmon.
Functions:

Builds strong bones and teeth and maintains the nervous system. 400 IU




Vitamin E
(Tocopherol)
Sources:

vegetable oils, nuts, wheat germ and whole-wheat products, egg yolks and green leafy vegetables.
Functions:

Protects the lungs, nervous system, skeletal muscle and the eye's retina from damage by free radicals; may reduce risk of heart disease by
protecting against atherosclerosis. Women 8 mg; Men 10 mg


Vitamin K
Sources:

Dark green leafy vegetables, eggs, cheese, pork and liver.
Functions:

Promotes normal blood-clotting. 60 - 80 mg
RDA – Recommended Dietary Allowances;
IU - International Units.

food nutritional values

p-protien

F-fat

C-carbohydrate

Food (100%) kcal P F C
All Bran 250 13 2.5 46
Almonds 560 17 54 4
Alpen 368.2 11.5 6.2 66.6
Apples 35 0.2 0 9
Apricots 30 0.6 0 7
Apricots, dried, raw 180 4 0 43
Artichokes Globe boiled 15 1 0 3
Artichokes Jerusalem boiled 20 1.5 0 3
Asparagus boiled 8.8 1.7 0 0.5
Aubergine raw 15 0.7 0 3
Avocados 220 4 20 2
Bacon collar joint boiled 330 20 27 0
Bacon gammon grilled 230 30 12 0
Bacon gammon joint boiled 270 25 19 0
Bacon rashers streaky fried 500 23 45 0
Bacon rashers streaky grilled 400 25 36 0
Baked Beans - Heinz 74 5 0.3 12.7
Baked beans - Weight Watchers 53 4.8 0.3 8.8
Bananas 80 1 0.3 20
Barcelona nuts 640 11 64 5
Barley pearl boiled 120 2.7 0.5 28
Bean sprouts canned 10 1.6 0 0.8
Beans broad boiled 50 4 0.6 7
Beans butter boiled 100 7 0.3 17
Beans french boiled 7 0.8 0 1
Beans haricot boiled 90 6.6 0.5 17
Beans mung cooked 100 6 4 11
Beans runner boiled 20 2 0.2 3
Beef brisket boiled 320 27 24 0
Beef Casserole -Crockpot 98.14 9.87 3.37 7.17
Beef corned canned 216 26 12 1
Beef minced stewed 230 23 15 0
Beef rump steak fried 250 29 15 0
Beef rump steak grilled 220 27 12 0
Beef silverside salted 240 29 14 0
Beef sirloin roast 280 24 21 0
Beef steak stewing stewed 220 30 11 0
Beef topside roast 200 27 12 0
Beer bitter 30 0 0 2
Beer larger 30 0 0 1.5
Beer stout 40 0 0 4
Beetroot boiled 45 1.8 0 10
Beetroot raw 30 1.3 0 6
Bilberries 60 0.5 0 14
Biscuit - Custard Cream 483 6 23.8 65
Biscuit - mini cheddars 529 9.8 29.1 54.2
Biscuits - morning coffee 444 6.9 14.5 75.4
Biscuits - Rich Tea 440 6.9 15.7 71.5
Biscuits Chocolate covered 520 6 27 67
Biscuits digestive chocolate 490 7 24 66
Biscuits digestive plain 477 6.5 22 67
Biscuits semi sweet 460 7 17 75
Biscuits shortbread 500 6 26 65.5
Biscuits wafers filled 540 5 30 66
Biscuits water 440 11 12.5 76
Black currents 30 1 0 7
Black pudding fried 300 13 22 15
Blackberries 30 1.5 0 6
Bran Flakes 329 9.3 2 71.5
Bran wheat 200 14 5.5 27
Brazil Nuts 600 12 60 4
Bread brown 220 9 2.2 45
Bread malt 250 8 3 49
Bread rolls white 300 10 7 54
Bread white 235 7.8 1.6 46.2
Bread white toasted 300 9.6 1.7 65
Bread wholemeal 220 8.8 2.7 42
Breadcrumbs white 350 12 2 77
Broccoli tops boiled 20 3 0 1.6
Brussels sprouts boiled 20 3 0 1.7
Buns current 300 7 8 55
Butter 750 0.5 82 0
Cabbage savoy boiled 10 1.3 0 1
Cabbage savoy raw 25 3 0 3
Cabbage spring boiled 8 1 0 1
Cabbage winter boiled 15 1.7 0 2.3
Cake fruit 330 4 11 58
Cake Madeira 400 5 17 58
Cake rock 400 5 16 60
Cake sponge with fat 460 6.5 27 53
Cake sponge without fat 300 10 7 54
Cakes fancy 400 4 15 69
Carrots boiled 20 0.6 0 4
Carrots raw 25 0.7 0 5
Cauliflower boiled 10 1.5 0 0.8
Cauliflower cheese 116 6 8 5
Celery boiled 5 0.6 0 0.7
Celery raw 10 1 0 1.3
Cheese camembert 300 23 23 0
Cheese cheddar 400 26 34 0
Cheese cottage 66.5 14 0.5 1.5
Cheese cream 440 3 47 0
Cheese danish blue 360 23 29 0
Cheese edam 300 24 23 0
Cheese pamesan 400 35 30 0
Cheese processed 300 22 25 0
Cherries 40 0.5 0 10
Cherries glace 224 0 0 56
Cheese stilton 460 26 40 0
Chestnuts 170 2 2.7 37
Chicken Kiev 328 24.4 21.6 10
Chicken roast boned 150 25 5 0
Chicken roast meat 159 22 7.5 0
Chicory 10 0.8 0 1.5
Chocolate Break (mug of) 107 3.1 2.4 19.4
Chocolate milk 530 8 30 59
Chocolate plain 530 5 29 65
Christmas Pudding 300 5 12 48
Cider dry 35 0 0 3
Cider sweet 40 0 0 4
Cockles boiled 50 11 0.3 0
Cocoa powder 300 19 22 12
Coconut 350 3 36 4
Coconut desiccated 600 6 62 6
Cod fillet baked 100 21 1.2 0
Cod fillet fried 170 21 8 4
Cod fillet fried in batter 200 20 10 8
Cod fillet grilled 100 21 1.3 0
Cod fillet poached 90 21 1 0
Cod fillet steamed 80 19 1 0
Coffee instant 155 4 0.7 35.5
Coffee instant & milk 36.96 3.27 0.12 6.14
Coke diet 0.48 0 0 0.12
Cola 48.8 0 0 12.2
Coleslaw 163 1.1 14.8 6.7
Cornflakes 350 8 0.5 82
Cornflour 350 0.6 0.7 92
Cornish pastie 330 8 20 31
Crab boiled 130 20 5 0
Crab canned 80 18 1 0
Cracker Bread 375 10.9 4.1 73.7
Cranberries 18 0.5 0 4
Cream crackers - Crawford 390 7.7 12.8 64.9
Cream double 450 1.5 48 2
Cream single 200 2.4 21.2 3
Cream sterilised canned 230 2.6 23 3
Cream whipping 330 1.9 35 2.5
Crispbread rye 320 9.5 2 71
Crispbread wheat 390 45 7.5 37
Croissant 230 4.3 12.2 27.3
Cucumber 10 0.6 0 2
Currents dried 240 2 0 63
Custard egg 120 6 6 11
Custard powder 120 4 4 17
Damsons 35 0.4 0 9
Dates dried 210 2 0 55
Drinking chocolate 370 6 6 77
Dripping 900 0 100 0
Duck roast 190 25 10 0
Dumpling 200 3 12 25
Egg dried whole 560 43.6 43.3 0
Egg scrambled 250 10 23 0
Egg whole raw 150 12.3 10.9 0
Egg yolk 340 16.1 30.5 0
Eggwhite 35 9 0 0
Fat cooking 900 0 100 0
Fish fingers fried 230 13.5 13 17
Flour brown 330 13 2 69
Flour white 340 11 1.2 75
Flour white self raising 340 9 1.2 77.5
Flour wholemeal 320 13 2 66
Fruit gums 170 1 0 45
Fruit juice sweetened 40 0 0 10
Fruit juice unsweetened 30 0 0 8
Fruit pie 370 4 16 56
Fruit salad canned 101.2 0.3 0 25
Goose roast meat 320 29 22 0
Gooseberries 16 1 0 3
Grape nuts cereal 360 11 3 76
Grapefruit - Tin 36 0.3 0 9
Grapefruit peeled 20 0.5 0 5
Grapes black 50 0.5 0 13
Grapes white 60 0.6 0 15
Green Bean Mix 25.71 1.21 0.53 4.18
Greengages 50 1 0 11
Haggis boiled 300 11 22 19
Halibut steamed 130 24 4 0
Ham 120 18 5 0
Ham cooked 269 24.7 18.9 0
Hamburgers fried 260 20 17 7
Hare stewed with bones 140 22 6 0
Heart roast 240 26 15 0
Heart stewed 180 31 6 0
Herring grilled 200 20 13 0
Honey 290 0 0 76
Ice cream dairy 170 4 7 25
Ice cream non dairy 170 3 8 21
Jams 260 0.5 0 60
Jelly packet 58 1 0 14
Kidney fried 150 25 6 0
Kidney stewed 170 26 8 0
Kipper baked 200 26 11 0
Lamb breast roast 400 19 37 0
Lamb chops loin grilled 350 24 29 0
Lamb cutlets grilled 370 23 31 0
Lamb leg roast 270 26 18 0
Lamb scrag and neck stewed 290 26 21 0
Lamb shoulder roast 320 20 26 0
Lard 900 0 100 0
Leeks boiled 25 1.8 0 5
Lemon curd 280 0 5 63
Lemon juice 7.2 0.3 0 1.5
Lemon sole fried in breadcrumb 200 16 13 9
Lemon sole steamed 90 21 1 0
Lemonade bottled 24 0 0 6
Lemons 15 1 0 3
Lentils boiled 100 8 0.5 17
Lettuce 8 1 0 1
Liver fried 250 27 13 7
Liver stewed 200 25 10 3
Lobster boiled 120 22 3.5 0
Luncheon meat 300 13 27 5
Macaroni boiled 120 4 0.6 25
Macaroni cheese - Tin 97 3.6 4.8 10.5
Mackerel fried 190 22 11 0
Mandarin Oranges - can 57 0.6 0 14.7
Mango Chutney 230 0.5 0.4 59.8
Mangoes 60 0.5 0 15
Mararoni cheese 170 7 10 15
Margarine 730 0 81 0
Margarine low fat spread 370 0 40 0
Marmalade 260 0 0 69
Marrow boiled 7 0.4 0 1.4
Mars bar 440 5 19 67
Marzipan 440 9 25 49
Mayonnaise 720 2 79 0
Melon 22 0.5 0 5
Milk 65 3.3 3.8 4.7
Milk condensed skimmed 270 9.9 0.3 60
Milk condensed whole sweetened 320 8.3 9 55.5
Milk evaporated whole 160 8.6 9 11.3
Milk skimmed 33 3.4 0.1 5
Mince and Spaghetti 92.34 8.79 4.04 5.33
Mincemeat 284 0 4 62
Muesli 370 13 7.5 66
Mushrooms fried 210 2.2 22 0
Mushrooms raw 13.4 2 0.6 0
Mustard and cress 10 1.5 0 1
Nectarines 50 1 0 11
Oil vegetable 900 0 100 0
Omelette 200 11 16 0
Onions fried 350 2 33 10
Onions raw 25 1 0 5
Onions spring 35 1 0 8.5
Orange juice 40 0.6 0 9
Orange peeled 40 1 0 9
Oxo cube 16 1.5 0.3 1.8
Pancakes 300 6 16 36
Parsnips - boiled 60 1.3 0 13.5
Pasta 365 13.2 2 77
Pastry flaky cooked 560 6 40 47
Pastry Puff 385 5.4 25 37
Pastry shortcrust cooked 530 7 32 56
Peach Slices - tin 49 0.5 0 12.3
Peaches canned 49 0.5 0 12.3
Peaches fresh 34 0.5 0 8
Peanuts fresh 570 24 50 9
Peanuts roasted and salted 570 24 50 9
Pears 30 0.2 0 8
Peas boiled 41 5.4 0.4 4.3
Peas canned 50 5 0.3 7
Peppers green raw 15 1 0.4 2
Philadelphia cheese - light 196 12 15 4
Pickle Branston 150 0.7 0.2 34.5
Pilchards canned 130 19 5 0.7
Pineapple canned 63 0.4 0.2 16
Pineapple fresh 50 0.5 0 12
Plaice fried in butter 280 16 18 14
Plaice steamed 90 19 2 0
Plums cooking 26 0.5 0 6
Plums dessert 40 0.5 0 10
Popcorn 415 1.6 12.8 78.2
Pork chops grilled 330 29 24 0
Pork leg roast 290 27 20 0
Porridge Oats with Bran 332 10.6 6.7 60
Potato chips 250 4 11 37
Potato crisps 526 7.3 35.2 48.4
Potatoes baked with skin 85 2 0 20
Potatoes boiled - King Edwards 82 1.4 0.1 19.7
Prawns 100 23 2 0
Prunes - Tin 88 1 0 22
Prunes stewed 84 1 0 20
Puffed wheat cereal 325 14 1.3 68.5
Quiche Lorraine 400 15 28 20
Rabbit stewed 90 14 4 0
Radish 15 1 0 3
Raisins 250 1 0 65
Raspberries 28 1 0 6
Red Currents 20 1 0 4
Rhubarb raw 6 0.5 0 1
Rhubarb stewed with sugar 45 0.5 0 10
Rice Brown Boiled 182 3.4 1.4 40.7
Rice Krispies cereal 350 6 0.7 88
Rice pudding canned 72 3.7 1.2 12.4
Rice white boiled 119 2.6 0.1 28
Rice white raw 360 6.5 1 87
Salad Cream 300 2 27 15
Salad Cream Weight Watchers 145 1.2 8.2 17.4
Salmon steamed 200 20 13 0
Sardines canned in oil 220 24 14 0
Sardines canned tomato sauce 180 18 12 0.5
Satsumas peeled 35 1 0 8
Sauce brown 100 1 0 25
Sausages beef grilled 270 13 17 15
Sausages pork grilled 320 13 25 12
Sausage - Herta 335 12 31 2
Scampi fried in breadcrumbs 320 12 18 29
Scones 370 7.5 15 56
Sherry dry 115 0 0 1.4
Sherry sweet 140 0 0 7
Shredded wheat cereal 320 10.5 3 68
Sorbet Blackcurrent 118 0.3 0 30.7
Spaghetti boiled 120 4 0.3 26
Spaghetti canned tomato sauce 51 1.7 0.2 10.5
Spaghetti tin, weight watchers 51 1.7 0.2 10.5
Spirits - whisky,Gin etc 220 0 0 0
Sponge pudding 340 6 16 46
Spring greens boiled 10 1.7 0 1
Squash undiluted 122 0.1 0.1 32.2
Squash Undiluted - sugar free 5 0.1 0 1.2
Steak stewed canned 180 15 13 1
Strawberries fresh 25 0.5 0 6
Sugar 390 0 0 100
Sugar puffs cereal 350 6 0.8 84
Sultanas 250 2 0 65
Swede boiled 20 1 0 4
Sweetcorn 124 4.1 2.3 22.8
Sweets boiled 330 0 0 87
Tangerines peeled 36 1 0 8
Toffees 430 2 17 71
Tomato juice 12 0 0 3
Tomato Ketchup 97 1 0 24.9
Tomato Puree 89 5.6 0.4 16.4
Tomatoes canned 23 1 0 5
Tomatoes raw 15 1 0 3
Trout steamed 140 24 4.5 0
Tuna canned in oil 100 25 0.1 0
Turkey roast 140 29 3 0
Turnips boiled 10.8 0.7 0 2
Veal fillet roast 230 32 12 0
Venison roast 200 35 6 0
Walnuts 530 11 52 5
Watercress 14 3 0 0.7
Weetabix cereal 340 11.5 3.5 70
Wine red 70 0 0 0
Wine white dry 65 0 0 0.6
Wine white sweet 10 0 0 6
Yoghurt flavored - low fat 41.6 4.6 0.1 5.5
Yoghurt natural 55 5.9 1.2 5.6
Yorkshire puddings 222 7 10 2

aminos

Essential amino acidsThe nine essential amino acids are: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.

Nonessential amino acids means that our bodies produce an amino acid, even if we don't get it from the food we eat.
They include: alanine, asparagine, aspartic acid, and glutamic acid.

Conditional amino acids are usually not essential, except in times of illness and stress.
They include: arginine, cysteine, glutamine, tyrosine, glycine, ornithine, proline, and serine.

Branched Chain Amino Acids (BCAA's), a group of three essential amino acids, are different from the other 17 amino acids in that in one of their roles, they are a primary source of fuel for skeletal muscles. This makes them of particular value and importance to elite athletes as far as sports supplements are concerned.
The branched chain amino acids are: valine, leucine, and isoleucine.

You do not need to eat essential and nonessential amino acids at every meal, but getting a balance of them over the whole day is important.

Аминокислота Свойства
ALANINE (Non-Essential Amino Acid)
Major component of connective tissue, key intermediate in the glucose alanine cycle, which allows muscles and other tissues to derive energy from amino acids
ARGININE (Non-Essential Amino Acid)
Enhanced immune system responses to bacteria, viruses and tumor cells; promotes wound healing and regeneration of the liver; causes the release of growth hormones; considered crucial for optimal muscle growth and tissue repair; increases secretion of insulin, glucagon; formation of collagen; precursor of creatine, gamma amino butyric acid (GABA, a neurotransmitter in the brain); may increase sperm count and T-lymphocyte response boosting the immune system
ASPARTIC ACID (Non-Essential Amino Acid)
Aids in the expulsion of harmful ammonia from the body. When ammonia enters the circulatory system it is highly toxic to the central nervous system. Recent studies have shown that aspartic acid may increase resistance to fatigue and increase endurance. Helps convert carbohydrates into muscle energy, builds immune system immunoglobulins and antibodies.
CYSTEINE (Non-Essential Amino Acid)
Detoxifies harmful chemicals in combination with L-aspartic acid and L-citruline, helps prevent damage from alcohol and tobacco use, stimulates white blood cell activity
CYSTINE (Non-Essential Amino Acid)
Functions as an antioxidant and is a powerful aid to the body in protecting against radiation and pollution. It can help slow down the aging process, deactivate free radicals, neutralize toxins; aids in protein synthesis, necessary for the formation of the skin and connective tissue. Aids in the healing processes and recovery from burns and surgical operations. Hair and skin are made up of 10- 14% cystine. Stimulates white blood cell activity and helps diminish pain from inflammation
GLUTAMIC ACID (Non-Essential Amino Acid)
Considered to be nature’s “brain food” by improving mental capacities, helps speed the healing of ulcers, gives a “lift” from chronic fatigue, helps control alcoholism, schizophrenia and the craving for sugar. Is a major precursor of glutamine, proline, ornothine, arginine, glutathione, and GABA.
GLUTAMINE (Non-Essential Amino Acid)
A most abundant amino acid, plays a key role in immune system functions, important source of energy, especially for kidneys and intestines during caloric restrictions. A brain fuel that is an aid to memory and a stimulant for intelligence and concentration.
GLYCINE (Non-Essential Amino Acid)
Releases oxygen for cell-making processes, makes hormones for immune system, helps make other amino acids, part of hemoglobin and cytochromes (enzymes involved in energy production), has a calming effect, used to treat manic depressive and aggressive individuals, produces glucagon which mobilizes glycogen, inhibits sugar cravings
HISTIDINE (Essential Amino Acid)
Part of hemoglobin, used for rheumatoid arthritis, allergic diseases, ulcers and anemia, major ultraviolet absorbing compound in skin, makes red and white blood cells, used for anemia, used for allergic diseases, digestive ulcers
DEFICIENCY SYMPTOMS: Poor hearing
HYDROXYPROLINE (Non-Essential Amino Acid)
Made from Proline to make collagen, strengthens ligaments, tendons, blood vessels and provides skin elasticity.
DEFICIECY SYMPTOMS: Easy bruising, internal bleeding, breakdown of connective tissue, ligaments, tendons and blood vessel damage. Deficiency of hydroxyproline will only occur if there is a deficiency of vitamin C, producing the skin lesions typical of the disease scurvy.
ISOLEUCINE (Essential Amino Acid - BCAA's)
A branched chain amino acid readily taken up and used for energy by muscle tissue, used to prevent muscle wasting in debilitated individuals, forms hemoglobin
LEUCINE (Essential Amino Acid - BCAA's)
Stimulants the upper brain to be more alert, a branched chain amino acid used as a source of energy, reduces muscle protein breakdown, modulates uptake of neurotransmitter precursors by the brain as well as the release of encephalins, which inhibit the passage of pain signals into the nervous system, promotes healing of skin and broken bones
LYCINE (Essential Amino Acid)
Insures the adequate absorption of calcium, helps form collagen (which makes up bone cartilage and connective tissues), aids in the production of antibodies, hormones and enzymes, effective against herpes, reduces viral growth. Lysine and Vitamin C together form L-carnitine, a biochemical that enables muscle tissue to use oxygen more efficiently, delaying chronic fatigue. Deficiency symptoms: chronic fatigue, inability to concentrate, irritability, bloodshot eyes, retarded growth, hair loss, anemia, reproductive problems, low levels can slow protein synthesis, affecting muscle and connective tissue
METHIONINE (Essential Amino Acid)
Supplies sulfur which prevents disorders of the hair, skin and nails, lowers cholesterol levels by increasing the liver’s production of lecithin, reduces liver fat and protects the kidneys, a natural chelating agent for heavy metals, regulates the formation of ammonia and creates ammonia-free urine which reduces bladder irritation, influences hair follicles and promotes hair growth, precursor of cystine and creatine, increases antioxidant levels (glutathione), reduces blood cholesterol levels
ORNITHINE (Non-Essential Amino Acid)
Increases growth hormone secretion, aids in immune and liver function, promotes healing
PHENYLALANINE (Essential Amino Acid)
Produces norepinephrine, a chemical that transmits signals between nerve cells and the brain, keeps you awake and alert, reduces hunger pains, functions as an antidepressant and helps improve memory, precursor of tyrosine, enhances learning, memory, mood and alertness, used in the treatment of some types of depression, is a major element in the production of collagen, suppresses appetite
PROLINE (Non-Essential Amino Acid)
Joints, tendons, connective tissue, helps maintain and strengthen heart muscle, mobilized for muscular energy, major constituent of collagen
SERINE (Non-Essential Amino Acid)
Storage source of glucose by the liver and muscles, strengthens the immune system by providing antibodies and immuno-globulins, synthesizes fatty acid sheath around nerve fibers, important in cells’ energy production, aids memory and nervous system function
TAURINE (Non-Essential Amino Acid)
Helps stabilize the excitability of membranes, which is very important in the control of epileptic seizures, taurine and sulfur are considered to be factors necessary for the control of many biochemical changes that take place in the aging process, aids in the clearing of free radical wastes, aids in the absorption and elimination of fats, acts as a neurotransmitter in some areas of the brain and retina
THREONINE (Essential Amino Acid)
Constituent of collagen, elastin, and enamel protein, helps prevents fat build-up in the liver, helps the digestive and intestinal tracts function more smoothly, assists metabolism and assimilation, one of the amino detoxifiers, generally low in vegetarians
TRYPTOPHAN (Essential Amino Acid)
Natural relaxant, induces normal sleep, reduces anxiety and depression, the treatment of migraine headaches, immune system, reduces the risk of artery and heart spasms, works with lysine in reducing cholesterol levels, precursor of neurotransmitter serotonin, which exerts a calming effect, releases of growth hormones. It is found abundantly in Turkey meat
TYROSINE (Non-Essential Amino Acid)
Transmits nerve impulses to the brain, depression, elevates mood, memory, mental alertness, thyroid, adrenal and pituitary glands, precursor of the neurotransmitters dopamine, norepinephrine, epinephrine, thyroid, growth hormones and melanin (the pigment responsible for skin and hair color)
VALINE (Essential Amino Acid - BCAA's)
Promotes mental vigor, muscle coordination and calm emotions, a branched chain amino acid, not processed by the liver, influences brain uptake of other neurotransmitter precursors (tryptophan, phenylalanine and tyrosine).

protien basic

Proteins are often called the building blocks of the body. Protein consists of combinations of structures called amino acids that combine in various ways to make muscles, bone, tendons, skin, hair, and other tissues. They serve other functions as well including nutrient transportation and enzyme production. In fact, over 10,000 different proteins are in the body.

Adequate, regular protein intake is essential because it isn’t easily stored by the body. Various foods supply protein in varying amounts with complete proteins (those containing 8 essential amino acids) coming mostly from animal products such as meat, fish, and eggs and incomplete protein (lacking one or more essential amino acid) coming from sources like vegetables, fruit and nuts. Vegetarian athletes may have trouble getting adequate protein if they aren’t aware of how to combine foods.

Recommended Daly Protein Intake:
The average adult needs 0.8 grams per kilogram (2.2lbs) of body weight per day.

Strength training athletes need about 1.4 to 1.8 grams per kilogram (2.2lbs) of body weight per day

Endurance athletes need about 1.2 to 1.4 grams per kilogram (2.2lbs) of body weight per day

Protein Value Absorption, % Utilization, %
Egg 100 97 94
Whey 104 98 97
Casein 77 87 77
Milk 60 96 82
Meat 92 94 68
Soy 74 78 61
Potato 98 96 65
Rice 59 89 57
Wheat 57 86 60
Animal Versus Vegetable Protein
Obviously, dismissing the issue in a sentence is not going to cut it, so let's spend a moment exploring the issue of animal versus vegetable protein. Also, we are not going to express an opinion on the morality or ethicality of eating meat. The purpose here is merely to evaluate the health value of different protein sources, particularly as they relate to their use as a "supplemental" protein source.

Protein bioavailability has much to do with the type and relative amounts of amino acids present in a particular protein molecule. Yes, the body has the ability to convert and make many of the amino acids it needs, but the nine essential amino acids cannot be manufactured by the body and must be supplied by the food we eat. Most animal proteins, by definition, contain all of the essential amino acids in sufficient amounts. The protein of cereals, most beans, and vegetables may contain all the essential amino acids, but the amounts in these plant foods is often less than ideal, particularly the branch chain amino acids. However, this is easy to compensate for, and it is possible to get plant proteins that are extremely concentrated. With that in mind, let's take a look at the primary sources of protein and their pros and cons.
Egg Protein
At one time, before sophisticated whey processing emerged, eggs were considered the optimum protein supplement. In fact, the whole biological value scale is based on egg protein ranking a benchmark 100. Egg whites (whether separated from the yoke or found in a container) are an excellent source of egg albumin. The amino acid profile on these are great and has been used since back in the day to help build lean muscle mass.

Meat Protein
When most people in the developed world think protein, they think beef. We're talking steaks, hamburgers, hot dogs, roast beef. We're talking "hungry man food." If you have any doubt, just look at pictures of a training table for most athletes.

On the plus side, meat protein is complete. It contains all the essential amino acids. On the other hand, it's not particularly concentrated - containing only about 20% usable protein by weight.

Poultry Protein
Chicken and turkey are considered the "lighter," "less expensive" alternatives to beef. And in fact, lean turkey or chicken, without the skin, will provide about 27 grams of protein in a three ounce serving, along with about 2-3 grams of fat. Poultry has a biological value of about 80.

Fish Protein
Fish is a good high protein food. It contains reasonable amounts of quality protein, virtually no carbohydrates, and little saturated fat. Although the amount of fat and protein are about equal (5 grams in a 3 ounce serving), the fats tend to be highly beneficial Omega-3 fatty acids. Depending on the type of fish, its biological value ranges from 70-80, and it has a net protein utilization of 81, about the same as that found in poultry.

Milk Protein
Milk protein isolates contain both casein and whey proteins. This source is full of amino acids (similar to soy protein). This type of protein is mostly used in a blended protein source where multiple types of protein are used. Milk protein isolates are not a preferred choice if looking for a protein but can be used anytime during the day, but is not a preferred source to use at night.

Soy Protein
Soy protein (even though not a huge seller for bodybuilders) is a good source of protein for those looking for a vegetarian source of protein. This is a useful source of protein and comes with many benefits to its user. It is loaded with glutamine (to help with recovery), arginine (help dilate blood vessels to allow nutrition to get into the muscles quicker), and BCAA's (help with recovery).

Soy supports a healthy cholesterol profile due to the isoflavones found in the product. It has also been found to boost thyroid hormone output. By doing so, it speeds up the metabolism which aids in fat loss. This type of protein can be used both pre and post workout or anytime throughout the day if needed to get in a meal/snack containing protein. This source is not preferred to use at night.

Casein Protein
If you are looking for a protein that will slowly breakdown over the course of several hours that you can use as a meal, or better yet right before you go to bed then casein protein is definitely the way to go. Before bed if you take in casein protein you will stay anabolic throughout the night and will be able to utilize the protein in your body.

Casein takes anywhere from 5-7 hours to fully breakdown which keeps your body absorbing and utilizing the nutrients even while you sleep. People also use casein during the day to help stay full and to keep a constant supply of protein in your body to supply the muscles with proper nutrition for hours after drinking the shake.


Whey Protein
Whey protein is a mixture of globular proteins isolated from whey, the liquid material created as a by-product of cheese production. Some preclinical studies in rodents have suggested that whey protein may possess anti-inflammatory or anti-cancer properties; however, human data are lacking. The effects of whey protein on human health are of great interest and are currently being investigated as a way of reducing disease risk, as well as a possible supplementary treatment for several diseases.

Whey protein is commonly marketed and ingested as a dietary supplement, and various health claims have been attributed to it in the alternative medicine community. Although whey proteins are responsible for some milk allergies, the major allergens in milk are the caseins.

Whey protein % by weight Absorption Value
Isolate 90-95% 3 часа 150
Concentrate 40-80%  4 часа  140
Hydrolysate 90-95% 0,5 часа 150
Whey protein typically comes in three major forms: concentrate (WPC), isolate (WPI), and hydrolysate (WPH).

Whey protein concentrate is the cheapest and most common form of whey protein. Whey protein concentrate is a common athletic supplement used to increase dietary protein intake, often with the goal of maximizing muscle hypertrophy.

Concentrates typically have a low (but still significant) level of fat and cholesterol but, in general, have higher levels of bioactive compounds as well as carbohydrates in the form of lactose — they are only 40%–80% protein by weight.

Whey protein isolate (often whey isolate) is a dietary supplement created by filtering milk protein. Whey is a by-product of the cheese-making process. Whey can be processed to yield whey protein in three forms: whey isolate, whey concentrate, or whey hydrolysate.

Whey proteins are highly bioavailable, are very quickly absorbed into the body, and have a high concentration of branched-chain amino acids (BCAAs) which are highly concentrated in muscle tissue, and are used to fuel working muscles and stimulate protein synthesis.

The difference between the whey protein forms is the process used to filter the proteins. Whey isolates yield a higher percentage of pure protein and can be filtered enough to be virtually lactose free, carbohydrate free, fat free, and cholesterol free.

Whey protein is popular among athletes today because of its ability to be digested very rapidly and help return the post-workout body back from a catabolic (muscle-wasting) state to an anabolic (muscle-building) state. Because of their filtration methods, whey isolates tend to be less allergenic than Concentrates and other bovine milk or dairy products.

Whey protein hydrolysate is considered the gold standard of protein powders. Unlike concentrate or isolate forms of whey protein, hydrolysates are enzymatically predigested for maximal speed of absorption. This additional processing often comes at an increased cost, but is considered superior for post-workout muscle hypertrophy. Additionally, some individuals who experience intestinal problems with WPC or WPI may not experience problems when consuming hydrolysate.

Whey protein hydrolysate is distinct from hydrolyzed collagen. Hydrolyzed collagen is produced from collagen found in the bones, skin, and connective tissue of animals. The amino acid content of hydrolyzed collagen is the same as collagen, which is deficient in one of the nine essential amino acids. This distinguishes hydrolyzed collagen from whey protein hydrolysate, which is derived from the whey protein fractions of cow's milk. Whereas hydrolyzed collagen is often used to improve skin, bone, and joint health, it is not typically used for weight training because it does not contain all of the essential amino acids.