Michael Matthews Bigger Leaner Stronger The Simple Science of Building the Ultimate Male Body.pdf

11 so i recommend that you start at 2000 iu per day

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11 So, I recommend that you start at 2,000 IU per day and then get blood tested for your 25-hydroxyvitamin D levels (the usable form of vitamin D your body creates) to ascertain your vitamin D status. Chances are, you’ll come in below 50 to 80 milligrams per milliliter.
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Research shows that you need to increase intake of vitamin D by 100 IU to increase blood concentration by 1 milligram per milliliter, so you can then calculate how much additional vitamin D you’ll need to take to reach optimal levels. 12 For instance, if your test came back at 30 milligrams per milliliter and you wanted to raise it to 50 milligrams per milliliter, you would need to increase your current intake by 2,000 IU. PROTEIN SUPPLEMENTS Using protein supplements such as whey, egg, and casein powders (your three best options) isn’t necessary, but it is convenient. As you know, whey protein is a fantastic source of protein, and there are three forms you can buy it in: concentrate, isolate, and hydrolysate. Whey concentrate is the least processed form and the cheapest to manufacture, and it contains some fat and lactose. Whey concentrates range from 35 to 80 percent protein by weight, depending on quality. 13 Whey isolate is a form of whey protein processed to remove the fat and lactose. Isolates are 90+ percent protein by weight, and as they’re more expensive to manufacture than whey concentrate, they’re more expensive for consumers too. 14 Whey hydrolysate is a predigested form of whey protein that’s easily absorbed by the body and free of allergenic substances found in milk products. 15 Research indicates that the hydrolysis process improves solubility and digestibility, but you pay dearly for these benefits: whey hydrolysate is the most expensive of the three options. 16 So which should you buy? Well, when choosing a whey protein product, you have a few things to consider. While isolates and hydrolysates are pushed as superior to concentrates due to purity and higher protein concentrations per scoop, there’s insufficient evidence to support claims that they are superior to concentrates in terms of meeting daily protein needs. That said, choosing the cheapest whey you can find, which will always be a concentrate, isn’t a good idea, either. A quality whey concentrate is somewhere around 80 percent protein by weight, but inferior concentrates can be as low as 30 percent. What else is in there, then? Unfortunately we can only wonder, as adulteration (the addition of fillers like maltodextrin and flour) is startlingly rampant in this industry. 17 In many cases, you’ll get what you pay for. If the product costs a lot less than the going rate for whey, it’s probably because it’s made with inferior ingredients. High prices aren’t always indicative of high quality, though. Disreputable supplement companies also pull other tricks, such as starting with a low-quality
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concentrate, adding small amounts of isolate and hydrolysate to create a “blend,” and then calling attention to just the isolate and hydrolysate in their marketing and packaging.
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  • Winter '17
  • Santos O'Neill Garcia
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